Announcements
Starting 19 June, we will have 1 midday class at Noon! MWF – CrossFit; T/TH – PowerHour
The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
Coach Led
B. Mobility
World’s greatest stretch
5/5
C. Specific
10-12 Hang Muscle clean
10-12 Hang power cleans
4-6 Front rack elbow rotations
5 Pause front squats
10 Tempo power cleans*
*Tempo the descent
Weightlifting
Power Clean (E2MOM x 6
10 Power Clean @60% )
TC: 12 Mins
Score: Weight
Scaling Options
Beginner
6 Power cleans
Intermediate
As written
Metcon
Metcon (Time)
5 rounds for time
3 Front squats @ 80% *
4 Wall walks
RX+ 50’ Handstand walk
* Squats from Rack
TC: 12 minutes
Scaling Options
Beginner
3 Front Squats RPE 8/10
4 Inchworms, no push up
Intermediate
3 Front squats @ 80% *
4 Wall walks, Half distance
Extra Accessory
Core (Checkmark)
Bird dog + row
3 x 10/side
Rest 30-45 seconds between sets