High Point CrossFit – CrossFit

Weightlifting

A: Snatch (1×2)

Every 2:00 for 12:00:

– Set 1: 4 Reps @ 70%

– Set 2: 3 Reps @ 75%

– Set 3: 2 Reps @ 80%

– Set 4: 4 Reps @ 70%+

– Set 5: 3 Reps @ 75%+

– Set 6: 2 Reps @ 80%+

Rest 2:00 Then Snatch Pulls

B: Snatch Pull (1×3)

Every 1:30 min for 6:00:

– 3 Reps @ 95% x 2 Sets

– 3 Reps @ 100% x 2 Sets

Metcon

Rx: Metcon (AMRAP – Reps)

Rx

7:30 AMRAP

@ 0:00, 1:30, 3:00, 4:30, 6:00 Complete

– 10 Hang Power Snatch (75/55)

– Max DB Step-Overs in remaining time(1×35/25)

Scale

– 10 DB Hang Power Snatch (35/25)

– Max DB Step-Overs in remaining time(1×35/25)

Rx+: Metcon (AMRAP – Reps)

Rx+

7:30 AMRAP

@ 0:00, 1:30, 3:00, 4:30, 6:00 Complete

– 10 Hang Power Snatch (95/65)

– Max DB Step-Overs in remaining time(1×50/35)