WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

3 Strict Pull Ups

5 Overhead Squats

5 Snatch Grip RDL

Smash Party/Keg, Banded OH

Weightlifting

Pause Snatch (at knee) (15 minutes to build to a heavy triple)

Pause 2 seconds at knee
*Each rep. ๐Ÿ™‚

Metcon

This pair of workouts was completed at the 2018 CrossFit Games. You may choose either to complete in class. If you’d like to do both under the Games rules, each workout has a six-minute cap with one minute of rest in between. There is no time cap if you choose to do a single workout. Enjoy!

BiCouplet 2 (Time)

12-9-6

Snatch (135/85)

Bar Muscle Up

BiCouplet 1 (Time)

21-15-9

Snatch (85/55)

Chest to Bar Pull Up

Accessory Work

Snatch from Blocks above knee (65/2, 75/3, 80/2, 85/3×1)

Set blocks so bar rests just above knee

Pause Clean (at knee) (Build to a heavy triple)

Clean from Blocks Above Knee (65/2, 75/3, 80/2, 85/3×1)

Set blocks so bar rests just above knees

Pause Jerk (Build to a heavy single)

Pause in catch. DS – 1×3@80

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