The Gym Lake Highlands – 1-CrossFit
Warmup (Checkmark)
A. General
3 min Row @ increasing intensity
B. Specific
2 sets
10 Good mornings
3 Snatch first pulls
3 Hang snatch high pull
3 pause snatch (pause above knee)
Weightlifting
A: Snatch (Pause Snatch
1RM
Max Effort
*Pause at just above the knee + reception for a 2 second hold
)
TC: 12 min
Score: Weight
Scaling Options
Level 1
6 x 2 Snatches @ ascending
Metcon
B: Metcon (Time)
Every 5 mins for 20 mins
30/22 Cal Air bike or Row/400m run
20 Wallballs @20/14 lbs
10 DB Snatch @ 70/50lbs
KG: 30/22.5 KG
TC: 20 min
Score: Slowest Interval
Scaling Options
Level 1
20/18 Cal Air bike or Row/200m run
16 Wallballs @10/8 lbs
8 DB Snatch @ 25/15lbs
Level 2
Every 5 mins for 20 mins
30/22 Cal Air bike or Row/400m run
20 Wallballs @14/10 lbs
10 DB Snatch @ 50/35lbs