The Gym Lake Highlands – 1-CrossFit
Warmup (Checkmark)
A. General
4 mins of Tabata, Alternating between:
– Pause wall ball
-Russian KBS
-Curtsy lunges
– Rotating Scorpions
B. Activation
2 sets
3 Banded Y-pulls + 7 Banded OHS
7/7 Snatch grip Single Leg RDL’s
7 Muscle snatch
Weightlifting
A: Weightlifting Drills (Checkmark)
– 5 Snatch lift off + Pause
– 5 SnatchLift off to the knee
– 5-10 Muscle Snatch
– 5-10 Hang Snatch High Pulls
-5-10 Hang Power Snatch
-5-10 Power Snatch
Metcon
B: Metcon (AMRAP – Reps)
Young “Athena”
EMOM 20
Min 1- 10 Wallballs 30/20
Min 2- 15 KBS 70/53
Min 3- Max Rep Power Snatch @70%
Min 4- Rest
TC: 20 min
Score: Total Reps of Snatch
Scaling Options
Level 1
Min 1- 10 Wallballs 14/20
Min 2- 12 KBS 35/18
Min 3- Max Reps Power snatch @ repeatable singles
Min 4- Rest
Level 2
Min 1- 10 Wallballs 20/14
Min 2- 15 KBS 53/135
Min 3- Max Rep Power Snatch @70%
Min 4- Rest
RX+
EMOM 20
Min 1- 5 Wallballs 30/20 + 3 High BJ
Min 2- Max Reps Power snatch @ 75%
Min 3- 5 KBS 70/53+ 3 High BJ
Min 4- Max Reps Power clean & Jerk @ 75%
Extra Accessory
Accessory (Time)
Farmer’sCarry
Accumulate 800m@ RPE 9/10