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Thursday

High Point CrossFit – CrossFit

Metcon

Metcon (Time)

2 mile Bike

40 Toes to Bar

40 Single-Arm DB Thrusters (50/35)

1000m Run

Wednesday

High Point CrossFit – CrossFit

Weightlifting

Power Clean, Hang Power Clean (—work to heavy set.)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

20 Sandbag Step-Ups (50/35)

20 Situps

200m Run

Tuesday

High Point CrossFit – CrossFit

Metcon

Metcon (Time)

1500m Row

then

12 Rounds of “Cindy”

5 Pullups

10 Pushups

15 Air Squats

Monday

High Point CrossFit – CrossFit

Weightlifting

Back Squat (6 x 3)

Metcon

Metcon (Time)

3 Rounds

400m Run

20 DB Snatches (50/35)

10 Toes to Bar

Saturday

High Point CrossFit – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

Socially Distanced Partner WOD

10 min AMRAP

200m Sandbag Run

15 Burpee Box Jumps (24/20″)

—rest 3 mins

Metcon (AMRAP – Reps)

8 min AMRAP

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

—while partner hangs from bar

—rest 3 mins

Metcon (Time)

150 Pushups

Friday

High Point CrossFit – CrossFit

Weightlifting

Front Squat (5 x 5)

Metcon

Metcon (Time)

1000m Row

30 Burpees

50 AbMat Situps

30 Hang Power Cleans (135/85)

Thursday

High Point CrossFit – CrossFit

Metcon

Metcon (Time)

3 Rounds

800m Run

20 Pullups

20 Box Jumps (24/20″)

Wednesday

High Point CrossFit – CrossFit

Weightlifting

Metcon (Weight)

2 Push Press + 3 Push Jerks

—build to heavy set.

Metcon

Metcon (Time)

3 Rounds

500m Row

30 KB Swings (53/35)

15 Burpees

Tuesday

High Point CrossFit – CrossFit

Metcon

Metcon (Time)

1.5 mile Bike

then

6 Rounds

10 Toes to Bar

12 Single-Arm DB Thruster (50/35)

14 Pushups

Monday

High Point CrossFit – CrossFit

Weightlifting

Back Squat (5 x 5)

Metcon

Metcon (Time)

800m Run

20 Weighted Box Step-Overs (50/35)

50 DB Hang Clean and Jerk

20 Weighted Box Step-Overs

800m Run