The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
60sec Row
30sec World’s greatest stretch (15sec/side)
30sec Rotating full squat T spine rotations
B. Specific
2 sets @ascending
3 Snatch high pulls
3 OHS
3 tall Snatches
3 tempo snatches
Weightlifting
A: Snatch (EMOM 16minutes
Min 1: 1 @ 80%
Min 2: 1 @ 82.5%
Min 3: 1 @ 85%
Min 4: Rest)
TC: 16 mins
Score: Weight
Scaling Options
Level 1
1-2 reps @ technical weight
Metcon
B: Metcon (3 Rounds for time)
Every 4 mins for 12 mins
12-9-6 reps
Thruster 95/65lbs
Bar facing Burpees
KG: 45/30
TC:12 min
Score: Slowest Interval
Scaling Options
Level 1
9-6-3 reps
Thruster @45/35
Burpees
Level 2
12-9-6 reps
Thruster @75/55
Bar facing Burpees