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Thursday

High Point CrossFit – CrossFit

Metcon

Metcon (No Measure)

“Goat Work”

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

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

75m Farmer’s Carry (70/53)

20 Wallballs

20 DB Snatches (50/25)

Wednesday

High Point CrossFit – CrossFit

Weightlifting

3 Push Press, 2 Push Jerk, 1 Split Jerk (—work to heavy set.)

Metcon

Metcon (Time)

5-10-15

Over the Bar Burpees

Hang Power Snatch (95/65)

—Rest 2 min

15-10-5

Hang Power Clean (135/95)

Handstand Pushups

Tuesday

High Point CrossFit – CrossFit

Metcon

Metcon (AMRAP – Reps)

2 rounds

3 min AMRAP

Row 500m

Max Double Under with remaining time.

—rest as needed between rounds.

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

200m Run

8 Pullups

8 Deadlifts (165/105)

RX+ (225/155) (Chest to Bar Pullups)

Monday

High Point CrossFit – CrossFit

Weightlifting

Power Clean (6 x 5, touch and go reps.)

Metcon

Metcon (Time)

5 Rounds

12 Overhead Squats (75/55)

14 Box Jump Overs (24/20″)

16 Pushups

18 AbMat Situps

Saturday

High Point CrossFit – CrossFit

Metcon

Metcon (Time)

40 Synchronized Toes to Bar

40 Synchronized Burpees

20 Synchronized Power Cleans (135/85)

400m Run/400m Row (each partner does one, then switch)

60 Toes to Bar

60 Burpees

40 Power Cleans

Friday

High Point CrossFit – CrossFit

Weightlifting

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

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

20 Wallballs

50ft Lunge with wallball overhead

20 KB Swings (53/35)

50ft Lunge holding KB

Thursday

High Point CrossFit – CrossFit

Metcon

Metcon (Time)

800m Run

30 Pullups

800m Run

30 Double DB Thrusters (50/35)

800m Run

30 Toes to Bar

800m Run

30 Double DB Ground to Overhead

Wednesday

High Point CrossFit – CrossFit

Weightlifting

Push Press (5 x 5)

Metcon

Metcon (Time)

10 Rounds

3 Deadlifts (225/155)

6 Over the Bar Burpees

9 Wallballs

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)