GCrawfordcrooks

High Point CrossFit – CrossFit

Weightlifting

Deadlift (1×3)

Every 2:30 for 12:30:

5 Reps @ 70% (From Crossfit Total on 6/6)

5 Reps @ 70%

4 Reps @ 80%

4 Reps @ 80%

3 Reps @ 83%+

Gymnastics

15:00

– Gymnastics Skill Work

– Prep for Metcon

Metcon

Rx: Metcon (AMRAP – Rounds and Reps)

Rx

11:00 AMRAP

– 9 Deadlifts (185/125)

– 7 Bar Facing Burpees

– 5 Strict Pull-Ups

– 5 Strict Ring Dips

Goal – 6+ Rounds

Scaled

– 9 Deadlifts (50% of 1RM)

– 7 Bar Facing Burpees

– 5 Banded Strict Pull-Ups

– 5 Push-Ups

Rx+: Metcon (AMRAP – Rounds and Reps)

Rx+

11:00 AMRAP

– 9 Deadlifts (225/155)

– 7 Bar Facing Burpees

– 5 Ring Muscle-Ups

High Point CrossFit – CrossFit

Metcon

Rx: Metcon (Time)

Rx

For Time (35:00 Cap):

– 1000m Row

– 100 Double Unders

– 1 Mile Run (5.5 Laps)

– 100 Double Unders

– 1000m Row

Scaled

– 750m Row

– 200 Single Unders

– 1000m Run (3 Laps)

– 200 Single Unders

– 750m Row

Rx+: Metcon (Time)

Rx+

For Time (35:00 Cap):

– 1000m Row

– 200 Double Unders

– 1 Mile Run (5.5 Laps)

– 200 Double Unders

– 1000m Row

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)

High Point CrossFit – CrossFit

Weightlifting

Back Squat (1×5)

Every 2:30 for 10:00

6 Reps @ 70%

6 Reps @ 70%

5 Reps @ 75%

5 Reps @ 80%

Metcon

Rx: Metcon (Time)

Rx

For Time (15:00 Cap)

50-40-30-20-10 Alternating Reverse Lunges

25-20-15-10-5 V-Ups

3-3-2-2-1 Rope Climb

Scaled

40-30-20-10-5 Alternating Reverse Lunges

25-20-15-10-5 Abmat Sit-Ups

5-4-3-2-1 Pull to Stands

Rx+: Metcon (Time)

Rx+

For Time (15:00 Cap)

50-40-30-20-10 Alternating Reverse Lunges

25-20-15-10-5 GHD Sit-Ups

5-4-3-2-1 Rope Climb

High Point CrossFit – CrossFit

Metcon

Rx+: Metcon (Time)

Rx+

4 rounds for time (35:00 Cap):

– 800m Partner Med Ball Run (20/14)

– 24 Power Snatches (75/55) (Split)

– 4 Bar Muscle-ups (Each)

– 4 Synchronized Turkish Get-ups (53/35)

Metcon

Rx: Metcon (Time)

Rx

4 rounds for time (35:00 Cap):

– 600m Partner Med Ball Run (20/14)

– 24 Power Snatches (75/55) (Split reps)

– 4 Burpee Pull Ups (each)

– 4 Synchronized Turkish Get-ups (35/26)

Scale: Metcon (Time)

Scaled

4 rounds for time (35:00 Cap):

– 400m Partner Med Ball Run (20/14)

– 24 Hang Power Snatches (45/35) (Split reps)

– 4 Burpee Jumping Pull Ups (each)

– 4 Synchronized Turkish Get-ups (26/18)

High Point CrossFit – CrossFit

Weightlifting

Metcon (No Measure)

EMOM 17:

– 5 Squat Cleans @65%

– 6 Bench Press @65%

1:00 Rest

– 4 Squat Cleans @70%

– 6 Bench Press @70%

1:00 Rest

– 3 Squat Cleans @75%

– 6 Bench Press @70%

1:00 Rest

– 5 Squat Cleans @65%

– 5 Bench Press @75%

Rest 1 min

– 4 Squat Cleans @70%

– 5 Bench Press @75%

1:00 Rest

– 3 Squat Cleans @75%

– 5 Bench Press @80%

Metcon

Rx: Metcon (Time)

Rx

For Time (10:00 Cap):

– 15 Deadlifts (225/155)

– 30 Push-ups

– 12 Deadlifts

– 24 Push-ups

– 9 Deadlifts

– 18 Push-ups

Scale: Metcon (Time)

Scaled

For Time (10:00 Cap):

– 15 Deadlifts (Pick load)

– 21 Push-ups

– 12 Deadlifts

– 15 Push-ups

– 9 Deadlifts

– 9 Push-ups

Metcon

Rx+: Metcon (Time)

Rx+

For Time (10:00 Cap):

– 15 Deadlifts (275/185)

– 30 Push-ups

– 12 Deadlifts

– 24 Push-ups

– 9 Deadlifts

– 18 Push-ups

High Point CrossFit – CrossFit

Metcon

Rx: Metcon (Time)

Rx

3 rounds for time (25:00 Cap):

– 100′ Dbl Kettlebell Overhead Carry (35/26)

– 200m Row

– 200′ Dbl Kettlebell Front Rack Carry

– 300m Row

– 300′ Dbl Kettlebell Farmers Carry

– 400m Row

Scale: Metcon (Time)

Scaled

3 rounds for time (25:00 Cap):

– 100′ Dbl Kettlebell Overhead Carry (26/18)

– 200m Row

– 200′ Dbl Kettlebell Front Rack Carry

– 300m Row

– 300′ Dbl Kettlebell Farmers Carry

– 400m Row

Metcon

Rx+: Metcon (Time)

Rx+

3 rounds for time (25:00 Cap):

– 100′ Dbl Kettlebell Overhead Carry (53/35)

– 200m Row

– 200′ Dbl Kettlebell Front Rack Carry

– 300m Row

– 300′ Dbl Kettlebell Farmers Carry

– 400m Row

High Point CrossFit – CrossFit

Weightlifting

Back Squat (6-6-6-6)

Every 2:30 for 10:00

– 1×6 at 65% of 1RM

– 1×6 at 70%

– 1×6 at 70%

– 1×6 at 75%

Metcon

Rx: Metcon (Time)

Rx

For time (15:00 Cap):

– (10/7) Cal Echo Bike

– 15 Strict Pull-ups

– 30 Wall Balls (20/14)

– (40/30) Cal Echo Bike

– 30 Wall Balls

– 15 Strict Pull-ups

– (10/7) Cal Echo Bike

Scaled

For time (15:00 Cap):

– (10/7) Cal Echo Bike

– (10/7) Banded Strict Pull-ups

– 30 Wall Balls (20/14)

– (30/22) Cal Echo Bike

– 30 Wall Balls

– (10/7) Banded Strict Pull-ups

– (10/7) Cal Echo Bike

Metcon

Rx+: Metcon (Time)

Rx+

For time (15:00 Cap):

– (10/7) Cal Echo Bike

– 20 Strict Pull-ups

– 40 Wall Balls (20/14)

– (50/35) Cal Echo Bike

– 40 Wall Balls

– 20 Strict Pull-ups

– (10/7) Cal Echo Bike

High Point CrossFit – CrossFit

Gymnastics

Metcon (Distance)

Every 2:00 for 10:00

– 3-5reps Eccentric Deficit Handstand Push-up (Pick Height)

Metcon

Rx: Metcon (AMRAP – Rounds and Reps)

Rx

For 4 cycles:

AMRAP in 2:30 of:

– 8 Toes-to-bars

– 4/4 Single Arm Dumbbell Hang Clean & Jerks (35/25)

– 18 Double Unders

Rest :45 between each cycle.

For each cycle continue the AMRAP

Scale: Metcon (AMRAP – Rounds and Reps)

Scale

For 4 cycles:

AMRAP in 2:30 of:

– 8 Strict Knee Raises

– 4/4 Single Arm Dumbbell Hang Clean & Jerks (20/10)

– 48 Single Unders

Rest :45 between each cycle.

For each cycle continue the AMRAP

Metcon

Rx+: Metcon (AMRAP – Rounds and Reps)

Rx+

For 4 cycles:

AMRAP in 2:30 of:

– 8 Toes-to-bars

– 4/4 Single Arm Dumbbell Hang Clean & Jerks (50/35)

– 24 Double Unders

Rest :45 between each cycle.

For each cycle continue the AMRAP

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