Metcon
High Point CrossFit – CrossFit
Metcon (Time)
Metcon
For Time
10 Bench Press 185/125lbs
500/425 Row
20 Bench Press 155/105 lbs
500/425 Row
30 Bench Press 135/95 lbs
500/425 Row
40 Bench. Press 95/65 lbs
500/425 Row
Saturday
High Point CrossFit – CrossFit
Metcon
Bulger (Time)
10 Rounds for time of:
150m Run
7 Chest-To-Bar Pull-ups
7 Front Squats, 135#
7 Handstand Push-ups
In honor of Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, died July 3, 2009
To learn more about Bulger click here
30:00min Cap
– Barbel Weight (135/95)
Friday
High Point CrossFit – CrossFit
Weightlifting
Clean and Jerk (3-2-1-3-2-1-3-2-1)
Every 2:00 for 18:00:
3 rounds of:
– 3 reps @75%
– 2 reps @80%
– 1 rep @85%
Metcon
Rx: Metcon (Time)
Rx
21-18-15-12-9-6-3 For time (15:00 Cap):
– Deadlift (115/80)
– Box Jump (24/20)
Scale: Metcon (Time)
Scaled
21-18-15-12-9-6-3 For time (15:00 Cap):
– Romanian Deadlift or Sumo DL High Pull (95/65)
– Alt Box Step Up (24/20)
Metcon
Rx+: Metcon (Time)
Rx+
21-18-15-12-9-6-3 For time (15:00 Cap):
– Deadlift (155/105)
– Box Jump (24/20)
Thursday
High Point CrossFit – CrossFit
Metcon
Rx: Metcon (Time)
Rx
4 rounds for time (25:00 Cap):
– 6 Turkish Get-ups (35/26)
– (2/1) Rope Climbs
– 400m Run
Scale: Metcon (Time)
Scaled
4 rounds for time (25:00 Cap):
– 4 Turkish Get-ups (26/18)
– 2 Rope Pull-to-Stand
– 300m Run
Metcon
Rx+: Metcon (Time)
Rx+
4 rounds for time (25:00 Cap):
– 6 Turkish Get-ups (53/35)
– (3/2) Rope Climbs
– 400m Run
Wednesday
High Point CrossFit – CrossFit
Weightlifting
Snatch (3-2-1-3-2-1-3-2-1)
Every 1:30 for 13:30:
3 rounds of:
– 3 reps @75% 1RM
– 2 reps @80% 1RM
– 1 rep @85% 1RM
Metcon
Rx+: Metcon (AMRAP – Rounds and Reps)
Rx+
9:00 AMRAP
– 10 Plate Sit-ups (25/15)
– 20 American Kettlebell Swings (53/35)
– 30 Double Unders
Scale: Metcon (AMRAP – Rounds and Reps)
Scaled
9:00 AMRAP
– 10 AbMat Sit-ups
– 15 Russian Kettlebell Swings (26/18)
– 50 Single Unders
Metcon
Rx: Metcon (AMRAP – Rounds and Reps)
Rx
9:00 AMRAP
– 10 Plate Sit-ups (15/10)
– 15 American Kettlebell Swings (35/26)
– 20 Double Unders
Tuesday
High Point CrossFit – CrossFit
Gymnastics
Metcon (Time)
(10:00min Cap)
– 50 Strict Handstand Push-up
Metcon
Rx: Metcon (4 Rounds for reps)
Rx
5 Rounds
20 EMOM for Max Reps:
– Row Calorie
– Burpee
– Bike Calorie
– Wall Ball (14/10)
Scale: Metcon (4 Rounds for reps)
Scaled
5 Rounds
20 EMOM for Max Reps:
– Row Calorie
– Box Push-up + Jump
– Bike Calorie
– Air Squat
Metcon
Rx+: Metcon (4 Rounds for reps)
Rx+
5 rounds
20 EMOM for Max Reps:
– Row Calorie
– Burpee
– Bike Calorie
– Wall Ball (20/14)
Monday
High Point CrossFit – CrossFit
Weightlifting
CrossFit Total (3 Rounds for weight)
Back Squat (1 rep max)
Shoulder Press (1 rep max)
Deadlift (1 rep max)
On a 40:00min Clock in order find 1RM for each
Saturday
High Point CrossFit – CrossFit
Metcon
Rx: Metcon (Time)
Rx
Partner Version
5 Rounds for Time (35:00 Cap)
Partner 1:
– 200m Plate Run (25/15)
– 15 Toe to Bar
Partner 2:
– 50ft Plate OH Walking Lunge (25/15)
– 10 Burpees to Weight Plate
Partner 1:
– 50ft Plate OH Walking Lunge (25/15)
– 10 Burpees to Weight Plate
Partner 2:
– 200m Plate Run (25/15)
– 15 Toe to Bar
Solo Version
5 Rounds for Time (35:00 Cap)
– 200m Plate Run (25/15)
– 15 Toe to Bar
– 50ft Plate OH Walking Lunge (25/15)
– 10 Burpees to Weight Plate
Rest: 1:30 b/r
Scale: Metcon (Time)
Scaled
Partner Version
5 Rounds for Time (35:00 Cap)
Partner 1:
– 200m Run
– 15 Abmat Sit Ups
Partner 2:
– 50ft Walking Lunge
– 10 Burpees
Partner 1:
– 50ft Walking Lunge
– 10 Burpees
Partner 2:
– 200m Run
– 15 Abmat Sit Up
Solo Version
5 Rounds for Time (35:00 Cap)
– 200m Run
– 15 Abmat Sit Up
– 50ft Walking Lunge
– 10 Burpees
Rest: 1:30 b/r
Rx+: Metcon (Time)
Rx+
Partner Version
5 Rounds for Time (35:00 Cap)
Partner 1:
– 200m Plate Run (45/25)
– 15 Toe to Bar
Partner 2:
– 50ft Plate OH Walking Lunge (45/25)
– 10 Burpees to Weight Plate
Partner 1:
– 50ft Plate OH Walking Lunge (45/25)
– 10 Burpees to Weight Plate
Partner 2:
– 200m Plate Run (45/25)
– 15 Toe to Bar
Solo Version
5 Rounds for Time (35:00 Cap)
– 200m Plate Run (45/25)
– 15 Toe to Bar
– 50ft Plate OH Walking Lunge (45/25)
– 10 Burpees to Weight Plate
Rest: 1:30 b/r
Friday
High Point CrossFit – CrossFit
Gymnastics
Warm-up (No Measure)
Ring Muscle-Up Skills + Drills (15:00min)
2 Sets
– :10sec Top Support Hold
– :03-:05sec Lower to Bottom of Dip
– :10sec Bottom of Dip Hold
3 Sets
– 3 Toenail Spot Muscle-Up w/Pauses
Metcon
Rx: Metcon (AMRAP – Rounds and Reps)
Rx
12:00 AMRAP
– 4 Strict Pull-Ups
– 4 Strict Ring Dips
– 5 Strict Handstand Push-Ups
– 6 American KBS (53/35)
– 7 Box Jump Overs (24″/20″)
Scale: Metcon (AMRAP – Rounds and Reps)
Scaled
12:00 AMRAP
– 4 Toe Nail Strict Pull-Ups
– 4 Push Ups
– 5 Dual DB Strict Press (Load: Athlete Choice)
– 6 Russian KBS (Load: Athlete Choice)
– 7 Box Step Ups (24″/20″)
Rx+: Metcon (AMRAP – Rounds and Reps)
Rx+
12:00 AMRAP
– 4 Ring Muscle-Ups
– 5 Strict Handstand Push-Ups
– 6 American KBS (70/53)
– 7 Box Jump Overs (30″/24″)
Thursday
High Point CrossFit – CrossFit
Metcon
Rx: Metcon (Time)
Rx
For Time (18:00 Cap)
30 Double Unders
30 Overhead Squats (75/55)
30 Double Unders
30 Burpees
30 Double Unders
30 SA DB Hang Clean and Jerk (35/25)
30 Double Unders
30 Wall Balls (20/14)
30 Double Unders
Scale: Metcon (Time)
Scaled
For Time (18:00 Cap)
50 Single Unders
30 Over Lunge (75/55)
50 Single Unders
30 Burpees
50 Single Unders
30 SA DB Hang Clean and Jerk (25/15)
50 Single Unders
30 Wall Bal (14/10)
50 Singe Unders
Rx+: Metcon (Time)
Rx+
For Time (18:00 Cap)
50 Double Unders
30 Overhead Squats (95/65)
50 Double Unders
30 Burpees
50 Double Unders
30 SA DB Hang Clean and Jerk (50/35)
50 Double Unders
30 Wall Balls (20/14)
50 Double Unders