WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

5 Front Squats

10 Alternating Box Step Overs

10 Walking Lunges

Smash Party, Couch Stretch

Weightlifting

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

Pause 2 seconds first rep. Target 75-80%.

Front Squat (1×5@90%, 1×5+@80% of heavy 5 rep)

Metcon

Metcon (Time)

500m row

40 Box Overs

30 DB Lunges (50/35)

20 DB Squats

10 DB Box Step Overs

Accessory Work

No Hook Grip, No Feet Moving Snatch (2×2@65%, 2X75%, 1@80%)

Start with feet in receiving position.

Clean from Blocks Above Knee (Build to a heavy triple)

Set blocks so bar rests just above knees

Clean Pull from Blocks above knee (3×3@105%)

Set blocks so bar rests just above knees

Elevated Suitcase Deadlift (3×8/side)

Stand on a plate/plates or low box. Lift single arm at a time like a suitcase.

Extra Credit

Bar Muscle-ups (EMOM 5@40-50% of max U/B set)

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