High Point CrossFit – Extra Work

Accessory Work

Warm-up (No Measure)

6:00 AMRAP

Max Sets

10 Unbroken Supine Grip Bent Rows (95/65)

10 Dual DB Hammer Curls (25/15)

Metcon

Metcon (Time)

5K Time Trial

Weightlifting

Power Snatch (1×2)

Power Snatch

Set 1: 3 reps @ 50%

Set 2: 3 reps @ 50-55%

Set 3: 3 reps @ 55%

Set 4: 2 reps @ 60%

Set 5: 2 reps @ 62-65%%

– Rest 2:00 between sets

High Hang Snatch (2×1)

High Hang Snatch + Hang Snatch (:02 Pause of the Catch)

Set 1: 3+1 reps @ 50%

Set 2: 3 +1 reps @ 55%

Set 3: 2+1 reps @ 55%

Set 4: 2+1 reps @ 55%

Set 5: 2 +1 reps @ 55-60%

– Rest 2:00 between sets

Snatch Grip Deadlift (4×3)

Snatch Grip Deadlift

4 x 3 Snatch DL @80-90% of 1RM snatch

(w/:03 pause mid shin & 1″ above knee)