Thursday

High Point CrossFit – CrossFit

Metcon

Rx: Metcon (No Measure)

Rx

Every 3:00 for 30:00:

Station 1:

– 8/6 Cal Bike

– 8 Bar Facing Burpees

– 8 Thrusters (75/55) {Scaled (45/35)}

Station 2:

– 8 Overhead Squats (75/55) {Scaled (45/35)}

– 8 Lateral Burpees Over Rower

– 8/6 Cal Row

Rx+: Metcon (No Measure)

Rx+

Every 3:00 for 30:00:

Station 1:

– 10/7 Cal Bike

– 10 Bar Facing Burpees

– 10 Thrusters (75/55)

Station 2:

– 10 Overhead Squats (75/55)

– 10 Lateral Burpees Over Rower

– 10/7 Cal Row

Wednesday

High Point CrossFit – CrossFit

Weightlifting

Back Squat (1×3)

Every 2:30 for 10:00

Set 1: 5 Reps @ 75%

Set 2: 5 Reps @ 75%

Set 3: 4 Reps @ 80%

Set 4: 3 Reps @ 85%

% based from Crossfit total on 6/6

Metcon

Rx: Metcon (AMRAP – Reps)

Rx

16:00 AMRAP

– 6 Power Cleans

– 12 Deadlifts

– 400m Run

Loads:

(95/65) (115/75) (135/95) (155/105) (185/125) for all remaining rounds

Scaled

– 6 Hang Power Cleans

– 12 Sumo Deadlifts

– 400m Run

Loads: 60% of 1RM for all rounds

Rx+: Metcon (AMRAP – Reps)

Rx+

16:00 AMRAP

– 6 Power Cleans

– 12 Deadlifts

– 400m Run

Loads:

(135/95) (155/105) (185/125) (205/145) (225/155) for all remaining rounds

Tuesday

High Point CrossFit – CrossFit

Gymnastics

Metcon (No Measure)

3 Sets (10:00)

– 15-25 Strict Handstand Push-Ups

– 50ft Dual KB Overhead Carry (53/35)

R: 2:00 b/s

Metcon

Rx: Metcon (Time)

Rx

3 Rounds For Time (15:00 Cap)

– 36 Double Unders

– 18 Toe to Bar

– 36 Double Unders

– 12 Push Jerk (95/65)

– 36 Double Unders

– 6 Devils Press (35/25)

Scaled

– 75 Single Unders

– 18 Knee Raises

– 75 Single Unders

– 12 Push Jerk (75/55)

– 75 Single Unders

– 6 Devils Press (35/25)

Rx: Metcon (Time)

Rx

3 Rounds For Time (15:00 Cap)

– 36 Double Unders

– 18 Toe to Bar

– 36 Double Unders

– 12 Push Jerk (95/65)

– 36 Double Unders

– 6 Devils Press (35/25)

Scaled

– 75 Single Unders

– 18 Knee Raises

– 75 Single Unders

– 12 Push Jerk (75/55)

– 75 Single Unders

– 6 Devils Press (35/25)

Rx+: Metcon (Time)

Rx+

3 Rounds For Time (15:00 Cap)

– 36 Double Unders

– 18 Toe to Bar

– 36 Double Unders

– 12 Push Jerk (135/95)

– 36 Double Unders

– 6 Devils Press (50/35)

Monday

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)

Monday

High Point CrossFit – CrossFit

Weightlifting

Metcon

Snatch

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%+

Saturday

High Point CrossFit – CrossFit

Metcon

T.U.P. (Time)

15-12-9-6-3

Power Cleans, 135#

Pull-ups

Front Squats, 135#

Pull-ups
In honor of, U.S. Army Staff Sgt. Michael H. Simpson, of San Antonio, Texas, died May 1, 2013
To learn more about T.U.P. click here
– 30:00 Cap

w/ Partner

– Synchro Barbell Movements (135/95)

– Alternate Rounds on Pull-Ups

Friday

High Point CrossFit – CrossFit

Metcon

Rx: Metcon (Time)

Rx

For Time (30:00 Cap, max 12:30 for 1st Part):

– 50 Wall Balls (20/14)

– 20 Strict Handstand Push-Ups w/ Plate (10/15))

– 50/35 Cal Echo

– 20 Strict Handstand Push-Ups w/ Plate (10/15)

– 50 Alt DB Hang Snatch (35/25)

Rest: 5:00

– 50 Wall Balls

– 30 Push-Ups

– 50/35 Echo Bike

– 30 Push-Ups

– 50 Alt DB Hang Snatch

Scaled

– 50 Wall Balls (14/10)

– 25 Push-Ups

– 30/22 Cal Echo

– 25 Push-Ups

– 50 Alt DB Hang Snatch (25/15)

Rest: 5:00

– 50 Wall Balls

– 25 Push-Ups

– 30/22 Cal Echo

– 25 Push-Ups

– 50 Alt DB Hang Snatch

Rx+: Metcon (Time)

Rx+

For Time (30:00 Cap, max 12:30 for 1st Part):

– 50 Wall Balls (20/14)

– 20 Strict Handstand Push-Ups

– 50/35 Cal Echo

– 20 Strict Handstand Push-Ups

– 50 Alt DB Hang Snatch (50/35)

Rest: 5:00

– 50 Wall Balls

– 30 Push-Ups

– 50/35 Echo Bike

– 30 Push-Ups

– 50 Alt DB Hang Snatch

Thursday

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

Wednesday

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

Tuesday

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)