Announcements
Labor Day Schedule:
The Gym will be open for a 9AM Community Class on Monday, 4 September. Friends and Family are welcome!
All other classes are cancelled.
The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
Coach Led
B. Mobility
PNF lat stretch on box
5 repetitions
– 5 seconds pushing against the box with your elbows
– 5 seconds stretch moving your chest toward the floor
https://www.youtube.com/watch?v=t_geZRV2oUA
C. Specific (Focus on reception)
6 btn snatch press (pressing from a lower position each rep until it turns into a sots press)
6 Snatch balance (receiving lower and lower each rep)
6 Tall snatch (receiving lower and lower each rep)
3 Snatch high pulls
3 tempo snatch
Weightlifting
Snatch (Work up to a RPE 9/10 for the day
)
**Squat Snatch
TC: 18 minutes
Score: Weight
Scaling options
Beginner:
6 x 2 @ technical weight
Intermediate & Perform
As written
Metcon
Metcon (Time)
5 rounds for time
15 Deadlifts 225/155 lbs
15 C2B pull ups
TC: 10 minutes
Score: Time
KG: 100/70
Scaling options
Beginner:
10 Deadlift @ 95/65 lbs
10 Jumping pull ups
Intermediate L1
15 Deadlifts @ 155/105 lbs
15 Jumping pull ups
Intermediate L2
15 Deadlifts @ 185/125 lbs
5-7 Pull ups
Perform
N/A