Saturday

High Point CrossFit – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD

25 min AMRAP

5 rounds

20 Cal Row/15 Cal Bike (one partner does each at the same time, then switch)

then

80 Wallballs

then

max rounds of

9 Deadlifts (155/105)

6 Hang Power Cleans

3 Push Jerks

Friday

High Point CrossFit – CrossFit

Weightlifting

Hang Squat Clean (3-3-3-2-2-1-1)

Metcon

Metcon (Time)

3 Rounds

600m Run

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

8 Burpee Box Jumps (24/20″)

Thursday

High Point CrossFit – CrossFit

Metcon

Metcon (No Measure)

“Goat Work”

–spend 10-15 mins working on one or two movements.

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

18 Russian KB Swings (70/53)

12 Wallballs

6 Handstand Pushups

RX+ (Strict HSPU)

Wednesday

High Point CrossFit – CrossFit

Weightlifting

Deadlift (5 x 5)

Metcon

CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups

Tuesday

High Point CrossFit – CrossFit

Weightlifting

Push Press (5-5-5-3-3-3)

Metcon

Metcon (Time)

Every 5 mins for 4 rounds

Run 400m

12 Front Squats (115/75)

12 Over the Bar Burpees

Monday

High Point CrossFit – CrossFit

Weightlifting

Back Squat (5 x 5)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

7 Hang Power Cleans (135/95)

11 Wallballs

15 Pushups

Saturday

High Point CrossFit – CrossFit

Metcon (Time)

50 Clean and Jerks (135/95) (unbroken sets of 5)

1200m Run

12 Rope Climbs

1200m Run

120 Burpees (sets of 5)

Friday

High Point CrossFit – CrossFit

Weightlifting

Thruster (6 x 3)

Metcon

Metcon (AMRAP – Rounds and Reps)

16 min AMRAP

30 Alternating DB Snatches (50/35)

20 Toes to Bar

30 Single Dumbbell Box Step-ups (24/20)

20 KB Swings (53/35)

Thursday

High Point CrossFit – CrossFit

Metcon

Metcon (No Measure)

“Goat Work”

–spend 10-15 mins working on one or two movements.

Metcon

Metcon (AMRAP – Reps)

14 min AMRAP

1 Wall Walk

3 Front Rack Lunges (95/65)

2 Wall Walks

6 Front Rack Lunges

3 Wall Walks

9 Front Rack Lunges

4 Wall Walks

12 Front Rack Lunges

Wednesday

High Point CrossFit – CrossFit

Weightlifting

2 Power Snatch + 2 Overhead Squat (—work to heavy set.)

Metcon

Metcon (Time)

4 Rounds

400m Run

12 Hang Squat Snatches (75/55)

21 Pushups