High Point CrossFit – Extra Work

Weightlifting

Clean and Jerk (1×2)

Set 1: 3 reps @ 70-75%

Set 2: 3 reps @ 75%

Set 3: 2 reps @ 75-80%

Set 4: 2 reps @ 80-85%

Set 5: 2 reps @ 85+%

R: 2:00 b/s

% Based on 1RM C&J should be singles

Conditioning

Metcon (Time)

7 Rounds for times

15 DB Bench Press (70/50)

50ft Handstand Walk

20 GHD Sit-ups

R: 1:00 b/s