The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
Coach Led
B. Specific
Snatch Warm-up
Ramp up:
3 @ 60%
3 @ 70%
2 @ 75%
2 @ 80%
1 @ 85%
1 @ 90%
1 @ 90+, etc
Weightlifting
Snatch (1 rep Max)
Build to a heavy squat snatch single for the day. Scale to a power snatch to an OHS if you have to – not because you want to.
TC: 15 min
Score: Weight
Scaling Options
Beginner
6 x 2
Intermediate & Perform
As written
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 minutes
20/15 Cal row
15 Hang power cleans 95/65 lbs
10 Burpee over bar
Score: Rounds & Reps
KG: 43/30
Scaling Options
Beginner
15/10 Cal row
10 Hang power cleans @45/35lbs
5 Burpees / Down & ups
Intermediate
20/15 Cal row
15 Hang power cleans @75/55lbs
10 Burpee over bar