WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

10 Pass Throughs

10 OHS

15 Pull Aparts

Smash Party, Oly Wall

Weightlifting

Three-Position Snatch Complex (8×1 E2M)

1 Hang Snatch (above knees), 1 Hang Snatch (below knees), 1 Snatch
Start at 50% and build throughout the course of the 8 rounds.

Metcon

CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#

Accessory Work

Bench Press (Build to a heavy triple)

Drop sets: 2×3@90%, 1×3+@80%

Pause Barbell Row (4×5)

2 second pause on sternum

Extra Credit

Metcon (Time)

30-20-10

Ski Erg Cal

Assault Bike Cal

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