The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
Coach Led
B. Specific
See drills below
Skill
Technique (Checkmark)
A. Ring mu technique practice
1. Low ring practice
Advanced / Int: Low ring muscle up transition
Beginner: Ring muscle up pull downs
2. Swing practice
Advanced / Int: High ring swings + snap back pull
Beginner: Beat swing on rings
B. Squat Snatch Drills
1. Snatch Balance (focus on footwork)
2. 3 position Snatch (Focus on bar path)
Hang snatch
Low hang snatch
Snatch
Metcon
Amanda (Time)
9-7-5 reps for time of:
Muscle-ups
Squat snatches
135lb/95lb
RX+ 185/125lbs
TC: 12 minutes
Score: Time
KG: 60/43
Scaling options
Beginner
9-7-5
Ring Rows
Jumping Ring dips / Box Dips
Snatch @ RPE 5/10 (P or S)
Intermediate
9-7-5
Low ring Band assisted muscle ups
Squat Snatch @ 115/75 lbs