The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
Coach Led
B. Mobility
Front rack bent elbow stretch
5 x/side 5sec contract + 5 sec relax
https://youtu.be/-3S0gZ3xL10
C. Specific
Clean Warm-up
Weightlifting
Clean and Jerk (1 rep Max)
This is a squat clean to jerk any way. To move the heaviest load it should end with a split jerk.
IF NEEDED: scale to:
Power Clean + Front Squat + Jerk
TC: 15 min
Score: Weight
Scaling Options
Beginner
6 x 2+1
Intermediate & Perform
As written
Metcon
Metcon (5 Rounds for time)
Every 3 minutes for 15 minutes
8 OH Squats 135/95 lbs
400m Run
OHS are from the ground. You may squat snatch the first rep.
TC: 15 minutes
Score: Each round for time
KG: 60/43
Scaling Options
Beginner
8 OH Squats @45/35lbs
200m Jog
Intermediate
8 OH Squats @115/75 lbs
400m Run