Friday
High Point CrossFit – CrossFit
Weightlifting
Front Squat (5 x 5)
—work up in weight
Metcon
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
12 Deadlifts (135/95)
12 Box Jumps (24/20″)
12 Situps
Thursday
High Point CrossFit – CrossFit
Metcon
Metcon (AMRAP – Reps)
4 min AMRAP, 1 min rest
400m Run then complete max reps
Round 1: DB Hang Squat Clean (50/35)
Round 2: DB Snatch
Round 3: DB Thruster
Round 4: DB Hang Clean and Jerk
Round 5: DB Lunges
Wednesday
High Point CrossFit – CrossFit
Weightlifting
1 Power Clean + 1 Hang Power Clean + 1 Jerk (—work up to heavy.)
Metcon
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
8 Toes to Bar
12 Pushups
16 Air Squats
Tuesday
High Point CrossFit – CrossFit
Metcon
Metcon (Time)
3 Rounds
800m Run
20 Pullups
30 Walking Lunges (50/35)
40 Single-Arm DB Push Press
Monday
High Point CrossFit – CrossFit
Weightlifting
Back Squat (5 x 5)
—work up in weight.
Metcon
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
10 Sandbag Box Step-Ups (50/35)
15 Sandbag Ground to Overhead
15 Situps
Saturday
High Point CrossFit – CrossFit
Metcon
Metcon (Time)
1200m Run
50 Deadlifts (135/95)
800m Run
40 Hang Power Cleans
400m Run
30 Shoulder to Overhead
Friday
High Point CrossFit – CrossFit
Metcon
Metcon (Time)
5 Rounds
9 Burpees
12 Toes to Bar
15 Pushups
18 KB Swings (53/35)
Thursday
High Point CrossFit – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
16 min AMRAP
400m Run
20 Box Jumps (24/20″)
20 DB Snatches (50/35)
Wednesday
High Point CrossFit – CrossFit
Metcon
Metcon (Time)
20-18-16-14-12-10-8-6-4-2
Single-Arm DB Push Press (50/35)
Single-Arm DB Overhead Squat
—100m Run after each round.
Tuesday
High Point CrossFit – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP
200m Run
8 Strict Pullups
16 Lunges
24 Air Squats