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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