WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

10 Pass Throughs

10 Good Mornings

10 Overhead Squats

10 Pull Aparts

Smash Party/Keg, Oly Wall

Weightlifting

Snatch (Build to a heavy single in 15 minutes)

Target 90% +

Metcon

Metcon (Time)

21-18-15-12-9-6-3

Pull Up

Walking Lunge

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.

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