The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
Coach Led
B. Mobility
PNF lat stretch on floor
10 rep/arm
– Contraction for 7-10 seconds
– stretching for 10 seconds
https://www.youtube.com/watch?v=2F-wH4sDFho
C. Specific
5 OH squats
5 Snatch balance
—-
5 Low hang snatch deadlifts
5 Low hang snatch high pulls, tempo from low hang to power position
5 Low hang snatch, tempo first pull
Weightlifting
Snatch (Snatch, from Low Hang
1 x 3 @60%
2 x 2 @70%
3 x 2 @80%
Rest 2-3 minutes between sets)
**Squat Snatch
TC: 16 min
Score: Weight
Scaling Options
Beginner
6 x 2 , Across
Intermediate
As written
Perform
N/A
Metcon
Metcon (Checkmark)
EMOM 14 minutes
odd- 7 Burpee C2B
even- 7 Front Squats 225/155 lbs
TC: 14 min
Score: Checkmark
Scaling Options
Beginner
odd- 5 Burpee jumping pull up
even- 7 Front Squats @ 75/55 lbs
Intermediate
odd- 7 Burpee pull ups
even- 7 Front Squats @ 185/135 or 70%
Perform
N/A