The Gym Lake Highlands – 1-CrossFit
A. Snatch Complex (Weight)
In a 12 minute window build to a heavy complex for the day:
Power Snatch +
Snatch +
Hang Snatch
Record your heaviest set
If it doesn’t say power, it means squat. You may drop the bar between the power snatch and the snatch to preserve technique.
There’s no OHS in this complex which should allow a slightly heavier lift.
B. Metcon (Time)
For time:
60/45 Cal Row
20 Burpee Box Jump Overs
10 Deadlifts (225/155)
Complete C 2 minutes after finishing B
C. Cool Down Row (Time)
2 minutes after completing B:
Row 800-1000m at a medium pace
use this to learn to recover on the erg