WOD

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

Weightlifting

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

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

Metcon

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)

Front-Side-Rear

Extra Credit

2k Row (Time)

Max Effort 2k Row
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