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Friday

High Point CrossFit – CrossFit

Weightlifting

Back Squat

1 x 10 @ 60%

1 x 8 @ 65%

1 x 8 @ 70%

Front Squat

1 x 5 @ 60%

1 x 5 @ 65%

Metcon

Metcon (Time)

400m Run

3 Rounds

7 Thrusters (95/65)

10 Pushups

400m Run

3 Rounds

7 Thrusters (95/65)

10 Pushups

400m Run

3 Rounds

7 Thrusters (95/65)

10 Pushups

400m Run

Thursday

High Point CrossFit – CrossFit

Metcon

“Goat Work” pick a skill or two to work on for 10-15 minutes. The other option is a 2000m Row for time.

2k Row (Time)

Max Effort 2k Row

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

10 Lunges w/ KB Overhead (L arm) (53/35)

10 Lunges w/ KB Overhead (R arm)

20 Situps

30 Double Unders

Wednesday

High Point CrossFit – CrossFit

Weightlifting

Shoulder Press (—work to heavy single.)

—then complete 3 x 10 @ 45%

Metcon

Metcon (Time)

Dealers choice

50/34 Cal bike then either

7 rounds of DT @ 95/65

5 rounds of DT @ 135/95

3 rounds DT @ 185/125

Round:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerk

Tuesday

High Point CrossFit – CrossFit

Gymnastics

Metcon (AMRAP – Reps)

1 max set of pullups, as as needed then 3 sets @ 80%.

–rest :90 between sets.

If you are trying to get your first pullup:

Complete 6 rounds

:30 hold, then :60 rest.

If you can do 1 – 3 pullups:

Do 3 pullups negatives (:10 descent), every :90, for 6 rounds.

Metcon

Metcon (Time)

5 rounds, start a new round every 4 mins.

20 DB Snatches (50/35)

15 Burpee Box Jump Overs (24/20″)

10 Toes to Bar

–rest remaining time.

Score: Sum of round times.

Monday

High Point CrossFit – CrossFit

Weightlifting

Back Squat

1 x 10 @ 60%

1 x 8 @ 70%

Front Squat

1 x 5 @ 60%

1 x 5 @ 70%

Metcon

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP

12 Wallballs

20 Double Unders

Saturday

High Point CrossFit – CrossFit

Metcon

Metcon (AMRAP – Reps)

20 min AMRAP

90 KB Swings (53/35)

90 Goblet Squats (53/35)

90 Pullups

60 DB Snatches (50/35)

60 Lunges w DB Overhead (50/35)

60 Chest to Bar Pullups

30 Burpees

30 Pistols

30 Bar Muscle-Ups

Friday

High Point CrossFit – CrossFit

Weightlifting

Deadlift (3 x 15 @ 40%, one set every :90)

Metcon

Metcon (AMRAP – Rounds)

20 min EMOM

Min 1: 15/10 Cal Row

Min 2: 14 Sandbag Stepups (50/35)

Min 3: 15/10 Cal Bike

Min 4: 8 Sandbag over Shoulder (125/75)

Thursday

High Point CrossFit – CrossFit

Weightlifting

Push Press (6 x 3)

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Wednesday

High Point CrossFit – CrossFit

Weightlifting

Back Squat (10 sets of 3 @ 60%)

–:30-45 secs between sets.

Metcon

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

3 Handstand Pushups

5 Burpees over KB

7 Russing KB Swings (70/53)

Tuesday

High Point CrossFit – CrossFit

Endurance

Metcon (Calories)

Tabata Bike

—rest 2 mins

Tabata Hollow Hold

—rest 2 mins

Tabata Row

Score: Total Cals on Bike and Row

Metcon

Metcon (Time)

5 Rounds

15 Hang DB Snatches (50/35)

50 Double Unders