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So far BLynott has created 2228 blog entries.

Wednesday

High Point CrossFit – CrossFit

Weightlifting

Split Jerk (5-5-3-3-1-1)

Metcon

Metcon (AMRAP – Rounds and Reps)

3 Rounds

4 mins on, 1 min off.

5 Handstand Pushups

10 Deadlifts (155/105)

30 Double Unders

RX+ (Strict HSPU)

Saturday

High Point CrossFit – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

24 min AMRAP

Partner WOD

30 Power Cleans (135/105) while partner holds handstand

40 DB Hang Clean and Jerk (50/35) while partner holds wall-sit

20 Front Squats while partner holds top of Deadlift

30 HR Pushups while partner holds plank

10 Chest to Bar pullups while partner hangs from bar

20 DB Snatches while partner holds barbell in front rack position

Friday

High Point CrossFit – CrossFit

Metcon

Metcon (Time)

400m Run

then

3 Rounds

5 Deadlifts (185/125)

7 Burpee Pullups

then

800m Run

then

3 Rounds

5 Deadlifts (185/125)

7 Burpee Toes to Bar

then

400m Run

RX+ (Sub Burpee Bar MuscleUps in 2nd couplet) (225/155)

Wednesday

High Point CrossFit – CrossFit

Weightlifting

Strict Press Total (Weight)

10-8-6-4-2

Strict Press

Score: Sum of 5 weights used.

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

10 Pullups

20 Wallballs

30 Double Unders

Tuesday

High Point CrossFit – CrossFit

Metcon (Time)

2 Rounds

400m Run

20 Single-Arm DB Thrusters (50/35)

400m Run

20 HR Pushups

400m Run

20 Single-Arm Overhead DB Lunges

400m Run

20 Single-Arm DB Push Press

400m Run

20 Single-Arm DB Hang Clean & Jerk

Monday

High Point CrossFit – CrossFit

Weightlifting

Back Squat (5 x 5)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

15 KB Swings (53/35)

12 Sandbag Step-ups (50/35)

9 Shoulder to Overhead (115/75)

Saturday

High Point CrossFit – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD

10 min AMRAP

20 Cal Row

100ft Sled Push

—4 min rest

10 min AMRAP

15 Pullups w/ bar hang

15 Handstand Pushups with Handstand Hold

Friday

High Point CrossFit – CrossFit

Weightlifting

3 Front Squats to 1 Jerk (–work to heavy set)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

8 Hang Power Snatches (95/65)

10 Burpees

12 Toes to Bar

RX+ (115/75)

Thursday

High Point CrossFit – CrossFit

Metcon

Metcon (No Measure)

“Goat Work”

—spend 10-15 mins working on one or two movements.

Metcon

Metcon (Time)

3 Rounds

500m Row

25 AbMat Sit-ups

20 KB Swings (53/35

15 Box Jump Overs (24/20″)

Wednesday

High Point CrossFit – CrossFit

Weightlifting

Deadlift (8-8-6-6-4-4)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

16 Single-Arm DB Hang Clean and Jerk (50/35)

50ft DB Walking Lunge (50/35)

16 Pushups

50ft DB Walking Lunge