The Gym Lake Highlands – 1-CrossFit
A.: Power Snatch (EMOM x 12
3×1 @ 65%
3×1 @ 75%
3×1 @ 80%
3×1 @ 80%+++)
-preform one rep each minute. For the first 3 minutes you’ll work at 65%, then 75% etc. (12 total reps)
-for the last 3, if you’re feeling good, build across all 3 sets to something heavy
-record you’re heavies single
B. Metcon (AMRAP – Rounds and Reps)
AMRAP 13
3 Ring Muscle Ups
6 Toes to Bar
9 Wall Ball Shots (30/20)
Scaling:
-if you have muscle ups you may scale to a jumping ring muscle up
-if you do not have RMU:
–BMU
–C2B or Jumping Chest to Bar
-Scale T2B to Kipping Hanging Knee Raises