The Gym Lake Highlands – 1-CrossFit
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