High Point CrossFit – Extra Work

Weightlifting

Snatch Pull (1×3)

*after the workout

Snatch Pulls

Set 1: 3 reps @ 100%

Set 2: 3 reps @ 100%

Set 3: 3 reps @ 105+%

Set 4: 3 reps @ 105+%

Rest as needed b/s

Conditioning

Metcon (AMRAP – Rounds and Reps)

*after Workout

12:00 AMRAP

12 Devil Press (50/35)

50ft Sled Push (4×45/ 2×45)

12 Dumbbell Power Cleans (50/35)

50ft Sled Push

Gymnastics

Metcon (6 Rounds for reps)

*as separate session

6 Rounds

3:00 On / 1:00 Off

65 Double Unders

15/11 Cal Bike

– Max Muscle-ups

Conditioning

Bike-Ski-Row (Time)

For Time

50-40-30-20-10

Echo Bike

Ski Erg

Rower