High Point CrossFit – Extra Work
Weightlifting
Snatch Pull (1×3)
*after the workout
Snatch Pulls
Set 1: 3 reps @ 100%
Set 2: 3 reps @ 100%
Set 3: 3 reps @ 105+%
Set 4: 3 reps @ 105+%
Rest as needed b/s
Conditioning
Metcon (AMRAP – Rounds and Reps)
*after Workout
12:00 AMRAP
12 Devil Press (50/35)
50ft Sled Push (4×45/ 2×45)
12 Dumbbell Power Cleans (50/35)
50ft Sled Push
Gymnastics
Metcon (6 Rounds for reps)
*as separate session
6 Rounds
3:00 On / 1:00 Off
65 Double Unders
15/11 Cal Bike
– Max Muscle-ups
Conditioning
Bike-Ski-Row (Time)
For Time
50-40-30-20-10
Echo Bike
Ski Erg
Rower
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