High Point CrossFit – CrossFit

Weightlifting

A: Snatch (5-4-3-5-4-3)

Set Every 2:00 for 12:00.

Set 1: 65% of 1RM

Set 2: 70%

Set 3: 75%

Set 4: 65+%

Set 5: 70+%

Set 6: 75+%

B: Snatch Pull (3-3-3-3)

Every 2:00 for 10:00

Set 1-2: 90% of 1RM Snatch

Set 3-4: 95%

Metcon

Rx: Metcon (Time)

Rx

5 rounds for time (10:00 Cap):

15 Kettlebell Swings (35/26)

15 Burpees

Scale: Metcon (Time)

Scaled

5 rounds for time (10:00 Cap):

10 Kettlebell Swings (26/18)

10 Burpees

Metcon

Rx+: Metcon (Time)

Rx+

5 rounds for time (10:00 Cap):

15 Kettlebell Swings (53/35)

15 Burpees