Announcements
4th of July Schedule:
Monday, 3rd July: 8:30 AM Community Class
Tuesday, 4th July: 8:30 AM Community Class
Friends & Family Welcome!!
The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
Coach Led
B. Snatch Drills
-5-7 Muscle snatch
-5-7 Slow snatch pull into vertical jumps
-5-7 Snatch balance, landing in Power
-5-7 Tall Power Snatch
-5-7 Snatch
*The jump is when the bar hits the pocket, you must get the bar from above the knee to the pocket then jump
Weightlifting
Power Snatch (7 x 2 @ascending
Not TNG)
TC: 14 min
Score: Weight
Scaling options
Beginner
Light, across
Intermediate & Perform
As written
Metcon
Metcon (Time)
5 rounds for time
5 Deadlifts 275/185 lbs
15 Box jumps 24/20″, no rebound
30 Air squats
TC: 16 minutes
Score: Time
Scaling Options
Beginner
5 deadlifts @ 75/55lbs
12 Step ups @ 20/16″
20 air squats
Intermediate
5 Deadlifts @ 50-60%
15 Box jumps, no rebound @ 24/20″
30 air squats
Perform
N/A
Extra Accessory
Core (Checkmark)
3 sets
40 Russian twists @45/25 lbs
6/6 Rotational Med Ball Scoop Toss @ 20/14 lbs