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Tuesday

High Point CrossFit – CrossFit

Metcon

Metcon (Time)

35 min time cap

10 Rounds

15 Thrusters (75/55)

12 Over The Bar Burpees

9 Toes to Bar

Monday

High Point CrossFit – CrossFit

Weightlifting

Metcon (Weight)

1 Power Clean + 1 Front Squat + 1 Shoulder to Overhead @ ~70% of 1 RM C&J

Metcon

Metcon (AMRAP – Reps)

10 min AMRAP

50/35 Cal Bike

20 Burpees

15 Box Step Overs (24/20″)(50/35) x 2

10 Chest to Bar Pullups

-remaining time max distance Handstand walk. (5ft = 1 rep)

Saturday

High Point CrossFit – CrossFit

Metcon

Metcon (AMRAP – Reps)

Partner WOD

7 min AMRAP

4 rounds

10 Pullups

10 Front Squats

Max Clean and Jerks (135/95)

–rest 3 mins

Metcon (AMRAP – Reps)

7 min AMRAP

4 rounds

15 Wallballs (20/14)

10 Burpees

Max Handstand Pushups

–rest 3 mins

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP

4 rounds

20 DB Snatch (50/35)

10 Toes to Bar

Max Calorie Row

Friday

High Point CrossFit – CrossFit

Metcon

Metcon (No Measure)

16 min EMOM

Min 1: 8 Push Press (95/65) + 10 Squat Jumps

Min 2: 10 DB Snatches (50/35) + 10 Pushups

Min 3: 10 KB Deadlifts, per hand (70/53) + Pullups

Min 4: 8 Power Cleans + 20 Mountain Climbers

Metcon

Metcon (Time)

Valentine’s Day Partner WOD

100 Calorie Row, combined

—Choose one partner to do each,

–50 Air Squats

–50 Lunges

80 Double Unders, combined

–Choose one partner to do each,

–40 KB Swings (53/35)

–40 Box Jumps (24/20″)

60 Wallballs, combined

–Choose one partner to do each,

–30 DB Hang Clean and Jerk (50/35)

–30 Goblet Squats

40 Burpees, combined

–Choose one partner to do each,

–20 Pullups

–20 Toes to Bar

20 Deadlifts (225/155), combined

–Choose one partner to do each,

–10 Squat Cleans (135/85)

–10 Sandbag over Shoulder (125/75)

Thursday

High Point CrossFit – CrossFit

Metcon

Metcon (No Measure)

“Goat Work”

—Spend 10-15 mins working on one or two skill movements.

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

6 Hang Power Snatches (95/65)

9 Handstand Pushups

12 Overhead Squats

Wednesday

High Point CrossFit – CrossFit

Weightlifting

Deadlift (5 x 3 @ 75%)

Metcon

Metcon (AMRAP – Reps)

7 min AMRAP

50/38 Cals on Bike

30 Box Jump Overs (24/20″)

10 Sandbag Over Shoulder (125/75)

—remaining time bar/ring muscleups.

Tuesday

High Point CrossFit – CrossFit

Metcon

Metcon (Time)

Buy-In: 1000m Row

then partition following however.

300 Double Unders

200 KB Swings (53/35)

100 Wallballs

Monday

High Point CrossFit – CrossFit

Weightlifting

Metcon (Weight)

3 Position Snatch

1 Snatch from floor + knee + mid thigh. Complete without dropping the bar.

—5 sets at 65-70% of max snatch.

Metcon

Metcon (Time)

16-12-8-4

Single Arm DB Thrusters (50/35)

DB Snatch

DB Front Rack Lunge

—5 Burpee between movement. (10 per round total)

Saturday

High Point CrossFit – CrossFit

Metcon

Metcon (Time)

40 Synchronized Toes to Bar

40 Synchronized Burpees

20 Synchronized Power Cleans (135/85)

30/30 Cal Row/Bike (each partner does one, then switch)

60 Toes to Bar

60 Burpees

40 Power Cleans

Friday

High Point CrossFit – CrossFit

Metcon

Metcon (No Measure)

12 min EMOM

Min 1: 8 DB Box Step-ups (50/35)

Min 2: 40 sec plank

Min 3: 10 Penlay Row (heavy, with good form)

Min 4: 14/8 Cal Bike

Metcon

Metcon (AMRAP – Reps)

2 Rounds

1 min max Box Jump Overs (24/20″)

—1 min rest

1 min max KB Swings (53/35)

—1 min rest

1 min max Burpees

—1 min rest

1 min max KB Goblet Squats

—1 min rest

1 min max Handstand Pushups

—1 min rest