High Point CrossFit – Extra Work

 

Weightlifting

Power Clean (1×2)

*ideally done before wod

Power Clean Every 2:00 x 7 Sets

Sets 1-4: 3 Reps

Sets 5-7: 2 Reps

*Start at 65% and Build over the 7 sets

% Based on 1RM Power Clean

Strength

Bench Press (1×5)

*ideally done after wod

Bench Press

Set 1: 7 reps @ 60-65%

Set 2: 7 reps @ 65%

Set 3: 7 reps @ 65-70%

Set 4: 7 reps @ 65-70%

Set 5: 5 reps @ 70-75%

Set 6: 5 reps @ 70-75%

Conditioning

Metcon (Time)

*ideally done after wod

3 Sets

600m Run

20 Burpee Pull-ups

15 Deadlifts 315/225

300m Run

10 Burpee Bar Muscle-ups

15 Deadlifts 315/225

Rest 3:00 B/T Sets

Metcon (Time)

*ideally done as separate section

8000/6400m Bike

Rest 2:00

4 Sets

1500/1200m Standing Bike

Rest 1:30 B/T Sets

Rest 2:00

8000/6400m Bike