The Gym Lake Highlands – 1-CrossFit
Warm-up
Warm-up (No Measure)
1 ROUND
400m Jog
5 Clean Deadlifts
5 Barbell High Pulls
5 Barbell Strict Press
5 Cat/Cows
Into …
1 ROUNDS
200m Jog
10 Plate Ground to Overhead
:20 Table Top Hold
10 Jumping Air Squats
Into …
1 ROUND
100m Jog
:20 Squat Hold at Parallel
10 Glute Bridge-Ups
5 Hang Muscle Cleans
Strength
Power Clean (5-Rep Heavy )
ON AN 16:00 RUNNING CLOCK…
Build to a 5-Rep Heavy Power Clean*
*Reps should be unbroken.
(Score is Weight)
Week 1 of 9
Workout
Metcon (AMRAP – Rounds and Reps)
1.) AMRAP x 10 MINUTES
10 Plate G2OH (35/25)|(25/15)
3 Hang Power Cleans (155/105)|(115/75)
100m Run
3 Hang Power Cleans
(Score is Rounds + Reps)
-Rest 2:00 b/t Part 1 & Part 2-
Metcon (Time)
2.) FOR TIME
40 Plate G2OH
12 Hang Power Cleans
400m Run
12 Hang Power Cleans
(Score is Time)
KG BB: (70/47.5)|(52.5/35)
KG SB: (15/10)|(10/5)