The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
2 rounds
25ft bear crawl
5/5 split squats
2/2 TGU @ light
B. Specific
3-5 Snatch lift off
3-5 Slow Snatch deadlifts
3-5 Tempo Snatch high pull with pause at extension https://youtu.be/tjvJqvEHE74
3-5 Tall muscle squat snatch
3-5 Tempo Squat Snatch
Weightlifting
A: Snatch (EMOM 3
1 @75-80%
Rest 1 min + add weight
EMOM 3
1 @80-85%
Rest 1 min + add weight
EMOM 3
1 @85-90%
)
TC: 11 min
Score: Heaviest Weight Completed
Scaling Options
Level 1
1-2 reps across
Metcon
B: Metcon (Checkmark)
5 rounds for quality
16 DB step up overs 2×50/35lbs
4/4 Turkish getups 1×50/35lbs
TC: 20 min
KG: 25.5/15KG
Scaling Options
Level 1
16 DB step up overs @ 1×25/15lbs
4/4 Turkish getups @ 1×25/15lbs
Level 2
16 DB step up overs @ 2×35/25lbs
4/4 Turkish getups @ 1x 35/25lbs
Extra Accessory
Upper Back (Checkmark)
Banded T pull aparts
3 x 20 @fast