The Gym Lake Highlands – 1-CrossFit
A.: Barbell Cycling (Checkmark)
In a 3 minute window complete:
X Power Clean + 1 Push Jerk
4+1 @ 60%
3+1 @ 65%
2+1 @ 70%
1+1 @ 75%
Repeat for 4 sets.
-You will complete 4, 3, 2, 1 all in the 3 minute window.
-These can be touch and go reps but technique should be the main focus.
-Work on barbell cycling and changing weights when you’re tired and up against the clock.
B. Metcon (Time)
For Time:
40-30-20-10
Wall Ball (20/14)
DB Alt Hang Power Clean (50/35)
C. Bonus (Checkmark)
4 Sets:
8-12 Toes 2 Ring
Rest as needed between sets
-Bonus work is optional work