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
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