The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
Coach Led
B. Specific
Snatch drills
5 Snatch first pull
5 Snatch High pull
3 Hang muscle snatch
3 Tall power snatch
TTB
3-5 scap pulls
5-10 beat swings
10 TTB timing drill
Metcon
Metcon (Checkmark)
EMOM 24 minutes
1- 10 Power Snatch 135/85 lbs
2- 15 TTB
3- 20/16 Cal row
4- Rest
TC: 24 minutes
Score: Checkmark
KG: 60/40
Scaling options
Beginner
1- 10 Power Snatch @ 45/35 lbs
2- 12-15 Abmat Sit ups
3- 40 sec Cal row
4- Rest
Intermediate L1
1- 10 Power Snatch @115/105 lbs
2- 15 Swinging leg raises
3- 20/16 Cal row
4- Rest
Intermediate L1
1- 10 Power Snatch @115/105 lbs
2- 5-10 TTB
3- 20/16 Cal row
4- Rest