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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