Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

5 Hang Power Cleans

5 Front Squats

5 Press

5 Ring Swings

5 Dips

Smash Party, Post Chain Floss


Clean and Jerk (15 minutes to build to a heavy single)

Build to 90%+ and target 5-10# increase from last week


Metcon (Time)

9 Ring Muscle Ups

21 Power Cleans (135/95)

7 Ring Muscle Ups

15 Power Cleans

5 Ring Muscle Ups

9 Power Cleans

Accessory Work

Snatch from High Blocks (Build to a heavy single)

Set blocks so bar rests in Power Position.

Clean Pull from High Blocks (4×3@105%)

Position blocks so bar rests just below hips

Three-Way Shoulder Raises (3×8/direction)


Extra Credit

2k Row (Time)

Max Effort 2k Row

Ready to start your own fitness journey, a beginner’s guide to nutrition, or want to stay fit at work?

Our Free ebooks are packed full of fitness advice and nutrition tips.

Download these now

You have Successfully Subscribed!