The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
Coach Led
Weightlifting
Snatch (3-3-3-2-2-2-1-1-1
Lift every 1:30
3 Snatches @ 75-80%
2 Snatches @ 80-85%
1 Snatch @ 85+%
No Touch and Go Reps
)
Metcon
Metcon (3 Rounds for reps)
3 Sets for Reps:
AMRAP 3
3 Wall Walks
5 KBS (53/35)
7 Pull Ups
*Rest 2 Minutes Between Cycles
Start each cycle at the beginning
–Reduce wall walks to 2 or 1
–Scale Pullups to Jumping, there is not time to get in and out of bands
Extra Accessory
Core (Checkmark)
3 sets
50/50’ side Suitcase Carry
10 Hollow body rocks
5/5 Bird dog + DB row