The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
60sec Row/Bike
7/7 Single leg Snatch RDL with empty bar
10 Rotating T spine squats
B. Specific
2 sets
3-5 Snatch lift offs
3-5 Hang Snatch pull
3-5 OH Squat*
*Pause for 2 seconds in the power snatch receiving position
3-5 Snatch
Weightlifting
A: Snatch (5sets @75-80%
3 Snatch Lift Off
1 Snatch)
TC: 15 mins
Score: Weight
Scaling Options
Level 1
Snatch lift off + Snatch
@controlled weight across
Metcon
B1: Metcon (AMRAP – Rounds and Reps)
AMRAP 7minutes
3 Strict HSPU
10 Goblet Squat 53/35
Rest 2 minutes
B2: Metcon (AMRAP – Rounds and Reps)
AMRAP 7 minutes
5 Strict HSPU
10 Box Jumps 30/24″
TC: 16 min
Score: Rounds and Reps
Scaling Options
Level 1
3 DB Strict Press @2×25/15lbs
10 Air Squats
5 DB Strict Press
10 Box Jumps @45/Plate Jump
Level 2
3 Box HSPU
10 Goblet Squats @ 35/26
5 Box HSPU
10 Box Jumps @24/20″