WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three rounds:

9 Calorie Row

7 Press in Split

5 Ring Swings

Smash party, banded OH

Weightlifting

Two-Pause Split Jerk (Build to a heavy single)

Pause in Dip & Catch
*Two second pause in dip & catch. Target 5-10# increase from last week.

DS: 1×3@80%

Metcon

Metcon (Time)

1,000m row

75 Push Press (75/55)

10 Ring Muscle Ups

Accessory Work

Snatch (3×1@90%)

Paused Front Squat (Build to a heavy single)

*Three second pause.

DS: 3×3@80% no pause

Deficit Handstand Push-ups (3×5-15 reps)

*Use deficit height to meet rep scheme.

Axle Bar Curl (3×8)

SS with handstand pushups

Extra Credit

100 Ski Erg Calories for time (Time)

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