WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

5 Snatch Grip RDL

5 Snatch High Pull

5 Snatch Push Press

5 OHS

Smash Party/Keg, Oly Wall

Weightlifting

Snatch (Build to a heavy single in 15 minutes)

Target 90%+ and 5-10# increase from last week.

Metcon

Metcon (Time)

500m row

25 Pull ups

20 KB Swings (2/1.5)

15 OHS (115/80)

10 Lateral Burpees

500m run

10 Lateral Burpees

15 OHS

20 KB Swings

25 Pull Ups
*20 minute cap

Accessory Work

Heaving Snatch Balance + Overhead Squat (Build to a heavy 2+1)

Press in Split (4×3)

Feet in split jerk receiving position. Press from front rack to overhead.

Clean from High Blocks (40/3, 50/3, 60/2, 70/2, 75/2, 80/1, heavy single)

Set blocks so that bar rests in the Power Position.

Extra Credit

Tabata Air Squats + Vest (AMRAP – Reps)

Vest 20/14. Count lowest score in any of the 8 rounds.
Beat score from last week!

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