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Wednesday

High Point CrossFit – CrossFit

Weightlifting

Deadlift (5-5-5-3-3-3)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

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

12 Pushups

12 Wallballs

12 AbMat SItuos

Tuesday

High Point CrossFit – CrossFit

Weightlifting

Back Squat (5 x 3)

Metcon

Metcon (AMRAP – Reps)

3 Rounds

1 min Cals on Bike

-:30 rest

1 min Toes to Bar

-:30 rest

1 min Box Jump Overs (24/20″)

-:30 rest

1 min KB Swings

-:30 rest

Monday

High Point CrossFit – CrossFit

Weightlifting

Squat Clean (2 reps a minute for 8 mins.)

Metcon

Metcon (AMRAP – Reps)

14 min AMRAP

50/40 Cal Row

40 Burpees

30 Power Cleans (135/95)

20 Strict Handstand Pushups

Max Bar Muscle-Ups

Saturday

High Point CrossFit – CrossFit

Metcon

Metcon (Time)

Partner WOD

45-35-25-15

Bike/Row Cals (one partner bikes, one rows)

Power Cleans (135/95)

Box Jump Overs (24/20″)

Friday

High Point CrossFit – CrossFit

Weightlifting

3 Front Squats to 1 Jerk (—work to heavy set.)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

9 Thrusters (95/65)

35 Double Unders

Thursday

High Point CrossFit – CrossFit

Metcon

Metcon (No Measure)

“Goat Work”

—spend 10-15 mins working on 1 or 2 movements.

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

16 Wallballs

25ft Single-Arm Overhead Walking Lunge (35/25)

8 Burpees

25ft Single-Arm Overhead Walking Lunge

RX+ Handstand Walk

Wednesday

High Point CrossFit – CrossFit

Weightlifting

Deadlift (–3 reps a min for 10 mins.)

–one weight change be made after the 5th set.

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

9 Toes to Bar

12 DB Snatches (50/35)

15 Pushups

18 AbMat Situps

Tuesday

High Point CrossFit – CrossFit

Weightlifting

Strict Press Total (Weight)

10-8-6-4-2

Strict Press

Score: Sum of 5 weights used.

Metcon

Metcon (Calories)

8 min AMRAP

4 Rounds

5 Power Snatches (135/95)

10 Wallballs

Max Calorie Row

–2 min rest

8 min AMRAP

4 Rounds

5 Power Cleans (155/105)

10 Box Jump Overs (24/20″)

Max Calorie Bike

Monday

High Point CrossFit – CrossFit

Weightlifting

Back Squat (5 x 3)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

3-6-9-12-15-18-21…

Thrusters (95/65)

Pullups

Burpees

Saturday

High Point CrossFit – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

30 Box Jump Overs (24/20″)

20 Handstand Pushups

30 Wallballs

20 Chest to Bar Pullups