Strongpoint CrossFit – CrossFit
Warm Up and Mobility
9 Calorie Row
7 Press in Split
5 Ring Swings
Smash party, banded OH
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.
75 Push Press (75/55)
10 Ring Muscle Ups
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