High Point CrossFit – Extra Work

Weightlifting

Accessory Work

Warm-up (No Measure)

3 Sets

3-5 Strict Pull-Up w/ 5sec chin over bar hold

7 Weighted Prone W-Y Raise

Then

3 Sets

8-12 Banded Strict Chest to Bar

Metcon

Metcon (Time)

For time:

2500m Row

Every 3:00 starting at 0:00 Complete 8 BMU

Rest 5:00

2500m Row

Every 3:00 starting at 0:00 Complete 8 sandbag cleans (75/125)

Deadlift (1×3)

Deficit Deadlift (4″ Plate)

Set 1: 4 reps @ 70% of 1RM

Set 2: 4 reps @ 75%

Set 3: 4 reps @ 75%

Set 4: 4 reps @ 75-80%

Set 5: 3 reps @ 80+%

– Rest 2:00-3:00 between sets

Overhead Squat (1×4)

Set 1: 6 reps @ 65-70% of 1RM

Set 2: 6 reps @ 65-70%

Set 3: 6 reps @ 70-75%

Set 4: 4 reps @ 75%

Set 5: 4 reps @ 77%

Set 6: 4 reps @ 78-80%

Rest: as needed