The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
Coach Led
B. Mobility
Front rack bent elbow stretch
5 x/side 5sec contract + 5 sec relax
https://youtu.be/-3S0gZ3xL10
C. Specific
3 clean deadlift
3 muscle clean
3 power clean
3 Tempo squat cleans
3 jerk dips
3 push press
3 Jerk
3 tempo clean & jerk (slow down first pull)
Weightlifting
Clean and Jerk (1 rep Max)
TC: 15 minutes
Score: Weight
Scaling Options
Beginner
6 x 2+1
Intermediate & Perform
As written
Metcon
Metcon (Time)
5 rounds for time
15 Overhead Squats 95/65 lbs
70 Double-unders
KG:43/30 KG
TC: 10 min
Score: Time
Scaling Options
Beginner
5 rounds
15 OHS @ Light
50 Single Unders
Intermediate
5 rounds
15 OHS @ 75/55 lbs
50 DU
Perform
N/A