1-CrossFit – Wed, Jan 11

The Gym Lake Highlands – 1-CrossFit

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Warm-up

A. General

2 rnds

Row 1 min

12 RDL

9 Hang Muscle clean

6 Strict press

Empty Bar

B. Specific

Banded OH Squat

3 x 7 reps

Slow Snatch high pull*

3 x 3@50%+, RPE 7

Between each set 4 hard cals

Slow snatch high pull: With a band pulling the bar forward horizontally like Monday’s clean drill

Weightlifting

A: Snatch (Every 90 seconds for 7 sets
8/6 Cal bike/Row
1 Snatch)

TC: 11 minutes

Scaling Options

Level 1

30 seconds machine

2 Snatch

Metcon

B: Metcon (Checkmark)

EMOM 20minutes

Odd-200/180m Row

Even- 1 round of DT

1 round of DT =

12 Deadlifts

9 Hang power cleans

6 Shoulder to Overhead
KG: 70/45

Scaling Options

Level 1

– 40 second Row

– 12 Deadlifts

Level 2

DT @ 95/65lbs