Announcements
Starting 19 June, we will have 1 midday class at Noon! MWF – CrossFit; T/TH – PowerHour
The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
Coach Led
B. Specific
– 6 Tall Jerks https://youtu.be/QWCyQBN1vDM
– 6Push jerks
– 6 Pause split jerk*
– 3-6 Split Jerks @ ascending
*pause in the extension after the drive, heels off ground.
C. Specific (metcon)
Beginner:
3-5 ring rows
3-5 Jumping Ring dips
Intermediate:
2-4 Jumping Ring muscle up
Advanced:
2-4 Swing on rings
2-4 jumping ring dip
2-4 RMU
Weightlifting
Push Jerk (4 x 1 @ 90%
)
TC: 10 minutes
Score: Weight
Scaling Options
Beginners
4 x 2 @ moderate
Intermediate & Perform
As written
Metcon
Nasty Girls (Time)
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
**BMU is not a scale for Ring Muscle Up
TC: 15 minutes
Score: Time
KG: 60/43
Scaling Options
Beginner
30 Air Squats
7 Ring rows
7 Jumping or feet assisted ring dip
10 Hang Power Cleans 45/35lbs
Intermediate
3 Rounds For Time
50 Air Squats
7 Jumping Strict Muscle-Ups
https://youtu.be/dH2p231hN6s
10 Hang Power Cleans (115/75lb)
Extra Accessory
Accessory (Checkmark)
3 rounds
20 Band pull apart
20 Band flies