The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
30 Jumping Jacks
25′ samson stretch lunges
30 air squats
25′ Banded Monster Walk
https://youtu.be/8SSYSlpOqrM
B. Specific (Metcon)
3 sets @ ascending
3 Snatch high pulls
3 Power snatch
3 clean pulls
3 power cleans
3 jerk dips
3 push press
Weightlifting
A: Back Squat (6 x 10 @ 50-60%
)
TC: 15 minutes
Scaling Options:
Level 1:
5 x 6-10 @ light
Level 2:
6 x 10 @ 40-50%
Perform:
10 x 10 @ 60%
Metcon
B: Metcon (Time)
3 sets
10 Snatch 135/95 lbs
1 min Recovery Machine or Jog
15 C&J 135/95 lbs
1 min Recovery Machine or Jog
20 Push press 135/95 lbs
Rest 2 mins between sets
KG: 60/45KG
TC: 21 min
Score: Time
Scaling Options
Level 1
5 Snatches
1 min recovery
10 Cleans
1 min Recovery
15 Push presses
@ light
Level 2
10 Snatches @95/65 lbs
1 min Recovery
15 C&J @95/65 lbs
1 min Recovery
20 Push press @95/65 lbs