Friday
High Point CrossFit – CrossFit
Weightlifting
Front Squat (5 x 3)
Metcon
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP
30 Hang Power Clean (115/75)
30 Pushups
30 KB Swings (53/35)
30 Squats
Thursday
High Point CrossFit – CrossFit
Metcon
Metcon (No Measure)
“Goat Work”
—spend 10-15 mins working on one or two movements.
Metcon
Choose one
CrossFit Games Open 15.3 (AMRAP – Reps)
14-Minute AMRAP of:
7 Muscle-ups
50 Wall-Ball Shots, 20# / 14#
100 Double-Unders
Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
8 Toes-to-bars
10 Dumbbell Hang C&J 50/35 lb
14/12-Cal Row
Wednesday
High Point CrossFit – CrossFit
Weightlifting
Deadlift (5 x 5)
Metcon
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
3-6-9-12-15-18-21…
Hang Power Snatch (95/65)
Front Rack Lunge
—15 AbMat Situps after each round.
Tuesday
High Point CrossFit – CrossFit
Metcon
Metcon (Time)
1500/1250m Row
40 Wallballs
30 Toes to Bar
20 DB Box Step Overs (50/35) (24/20″)
100 Double Unders
10 DB Burpee Box Step Overs (50/35) (24/20″)
15 Toes to Bar
20 Wallballs
RX+ (Double DB Step Overs)
Monday
High Point CrossFit – CrossFit
Weightlifting
Power Clean, Hang Power Clean (Work up to heavy set in 10 mins.)
Metcon
Metcon (Time)
50/35 Cal Bike
then
3 Rounds
21 Single-Arm DB Thrusters (50/35)
15 Pullups
9 Burpees
Saturday
High Point CrossFit – CrossFit
Metcon
Metcon (AMRAP – Reps)
12 min AMRAP
8 Rounds
10 Single-Arm DB Hang Power Cleans (50/35)
8 Pullups
6 Burpees
—Max Calorie Row with remaining time.
—3 min rest
Metcon (AMRAP – Reps)
12 min AMRAP
8 Rounds
10 Wallballs
8 DB Snatches (50/35)
6 Burpees
—Max Calorie Bike in remaining time.
Friday
High Point CrossFit – CrossFit
Weightlifting
Push Jerk (5-5-5-3-3-3)
Metcon
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
7 Hang Squat Cleans (95/65)
11 KB Swings (53/35)
15 HR Pushups
Thursday
High Point CrossFit – CrossFit
Metcon
Metcon (No Measure)
“Goat Work”
–spend 10-15 mins working on one or two movements.
Metcon (AMRAP – Rounds and Reps)
16 min AMRAP
40 Cal Row
30 Thrusters (45/35)
20 Toes to Bar
10 Devil’s Press (50/35)
Wednesday
High Point CrossFit – CrossFit
Weightlifting
Deadlift (6 x 3)
Metcon
Metcon (AMRAP – Rounds and Reps)
4 Rounds
3 min AMRAP
3 Deadlifts (225/155)
6 Box Jump Overs (24/20″)
9 Pushups
–rest 1 min
Tuesday
High Point CrossFit – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
6 min AMRAP
15/12 Cal Row
10 KB Swings (70/53)
—2 min rest
Metcon (AMRAP – Rounds and Reps)
6 min AMRAP
15/12 Cal Bike
10 Handstand Pushups
—2 min rest
Metcon (AMRAP – Rounds and Reps)
6 min AMRAP
30 Double Unders
15 Wallballs