WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

5 Inch Worms

6 Perfect Stretch

Two rounds:

10 Tube Walks

5 Air Squats

10 Tube Walks (opp direction)

5 Air Squats

Smash Party, Squat Holds

Weightlifting

Back Squat (15 minutes to build to a heavy 5 rep)

Pause 2 seconds on first rep

Back Squat (2×5@90% of heavy 5 rep)

No pause

Metcon

Metcon (Time)

20 Back Squats (135/95)

20 Dumbbell Snatch (50/35)

20 Front Squats (115/75)

20 Dumbbell Snatch

20 Overhead Squats (95/65)

20 Dumbbell Snatch

20 Pistols

20 Dumbbell Snatch

Accessory Work

Snatch (40%/2, 50%/2, 60%/2, 70%/2, 80%/1, 3×1)

Take three heavy attempts above 80%. Record heaviest lift.

Clean (40%/2, 50%/2, 60%/2, 70%/2, 80%/1, 3×1)

Take three heavy attempts above 80%. Record heaviest lift.

Glute-Ham Raises (3×12)

Banded Hamstring Curls (3×20)

Note band size.

Extra Credit

Metcon (Time)

Three rounds for time:

500m row

400m run

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