The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
Coach Led
B. Specific
Drills: Focus on Timing of second pull
– Snatch Lift offs (look for torso maintaining its position)
– Snatch Halting Deadlift (Look for no acceleration)
– Snatch High pull with tempo first pull
– Tempo Power Snatch
– Tempo Squat snatch
Weightlifting
Snatch (5 sets @80-85%
2 Squat Snatch
1 OH Squat
Rest 2 minutes between sets)
TC: 15 minutes
Score: Weight
Scaling Options
Beginner:
5 x (1+2) @80-85%
Intermediate
As written
Conditioning
Conditioning (6 Rounds for time)
6 sets, each for time
400m Run
Rest 1 min between sets
TC: 20 min
Score: Each run for time
Scaling Options
Beginner
Run 200m or Bike 1000m
Intermediate
As written