The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
3 minutes @easy
Machine
B. Specific
Pull:
-3 Clean lift offs (floor to above the knee)
-3 clean pulls
Reception:
-3 Tall muscle cleans
-3 Rack deliveries
-3 Tall power cleans
-3 Front squat
-3 Tall squat cleans
Weightlifting
A: Metcon (Weight)
Work up to a heavy complex for the day
3 Cleans
3 Front Squat
TC: 15 min
Score: Weight
Metcon
B: Metcon (Time)
5 rounds for time
15 Snatch 95/65 lbs
5 Bar Muscle-ups
rest 1 minute
KG: 45/30 KG
TC: 15 min
Score: Time
Scaling Options
level 1
15 Snatch @45/35 lbs
5 Ring Rows
rest 1 minute
level 2
15 Snatch @75/55 lbs
5 Jumping Bar Muscle Ups
rest 1 minute