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Tuesday

High Point CrossFit – CrossFit

Gymnastics

Metcon (No Measure)

spend 10-15 minutes working on strict handstand pushups

Metcon

Metcon (AMRAP – Rounds and Reps)

16 min AMRAP

200m Sandbag Run (50/35)

30 Double Unders

20 KB Swings (53/35)

15 Pushups

Monday

High Point CrossFit – CrossFit

Weightlifting

Front Rack Lunge (5 x 8)

Metcon

Metcon (Time)

1000m Row

then

3 Rounds

50 Air Squats

30 Single-Arm DB Push Press (50/35)

10 Power Cleans (135/95)

Saturday

High Point CrossFit – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

24 min AMRAP

Socially Distanced Partner WOD

30 Power Cleans (155/105) while partner holds handstand

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

20 Front Squats while partner holds top of Deadlift

40 HR Pushups while partner holds plank

10 Bar Muscle-Ups while partner hangs from bar

30 DB Snatches while partner holds barbell in front rack position

Friday

High Point CrossFit – CrossFit

Weightlifting

Hang Squat Clean (6 x 3)

Metcon

Metcon (AMRAP – Rounds and Reps)

“Kansas City”

5 Rounds

3 min AMRAP, then 1 min rest

6 Burpees

8 Alternating DB Hang Squat Cleans (50/35)

10 Lateral DB Hops

Note: Over and back DB is one rep.

Thursday

High Point CrossFit – CrossFit

Metcon

Metcon (No Measure)

“Goat Work”

–Spend 10-15 minutes working on one or two skill movements.

Metcon

Metcon (Time)

4 Rounds

400m Run

12 Box Jumps Overs (24/20″)

12 Toes to Bar

Wednesday

High Point CrossFit – CrossFit

Weightlifting

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

Metcon

Metcon (Time)

100/80 Cal Row

80 Wallballs

60 KB Swings (53/35)

40 Hang Power Cleans (115/75)

20 Shoulder to Overhead

Tuesday

High Point CrossFit – CrossFit

Weightlifting

Hang Power Snatch (6 x 3)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

200m Run

8 Hang Power Snatches (95/65)

8 Overhead Squats (95/65)

Columbus Day WOD

High Point CrossFit – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

“Nina”

8 min AMRAP

20/16 Cal Row

10 Power Cleans (135/95)

—3 min rest

Metcon (AMRAP – Rounds and Reps)

“Pinta”

8 min AMRAP

40 Double Unders

20 AbMat Situps

10 Handstand Pushups

—3 min rest

Metcon (AMRAP – Rounds and Reps)

“Santa Maria”

8 min AMRAP

20 Wallballs

10 Chest to Bar Pullups

Saturday

High Point CrossFit – CrossFit

Metcon

Metcon (Time)

Socially Distanced Partner WOD

50 Power Cleans (135/85)

25 Wallballs, each

50 Toes to Bar

25 DB Hang Clean and Jerk (50/35), each

50 Deadlifts (185/125)

25 Box Jumps (24/20″), each

50 Burpees

25 DB Thrusters (50/35), each

Friday

High Point CrossFit – CrossFit

Weightlifting

Back Rack Lunge (5 x 10)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

7 Burpees

7 Power Snatch (95/65)

7 Pullups