High Point CrossFit – CrossFit

Weightlifting

A: Clean and Jerk (1×3)

Every 2:30 for 15:00

– 4 Reps @ 65% of 1RM from 6/10

-4 Reps @ 70%

– 3 Reps @ 75%

– 4 Reps @ 65%+

– 4 Reps @ 70%+

– 3 Reps @ 75%+

Then 2:00 minute Transition Before CleanPulls

B: Clean Pull (1×3)

Every 1:30 for 6:00

– 3 Reps @ 90% x 2 Sets

– 3 Reps @ 95% x 2 Sets

Metcon

Rx: Metcon (4 Rounds for time)

Rx

Every 3:00 for 12:00:

2 Rounds

– 7 Push Jerk (95/65)

– 7 Box Jumps (24/20)

*Each Set add 2 Reps to Each, so you will end at 13 and 13

Scaled

Every 3:00 for 12:00:

2 Rounds

– 9 DB Push Press (Choice)

– 12 Alternating Box Step Ups (Choice)

*Each Set add 2 Reps to Each, so you will end at 15 and 18

Rx+: Metcon (4 Rounds for time)

Rx+

Every 3:00 for 12:00:

2 Rounds

– 7 Push Jerk (115/75)

– 7 Box Jumps (24/20)