The Gym Lake Highlands – 1-CrossFit
A.: Push Press (3×1, building
Build to a heavy single for the day
Lift every 2 minutes)
-Record your heaviest 1
-Take a 2 minute break between A and B
Coaches Note: Set an interval timer for 11 intervals and let it run through A-C. Athletes should also be able to move quicly from C to D.
B.: Front Squat (3×3, building
Build to a heavy 3 for the day
Lift every 2 minutes)
-Record you heaviest 3
-Take a 2 minutes break between B and C
C.: Power Clean (3×5
Build to a heavy 5 for the day
Lift every 2 minutes)
-Record your heaviest 5
D. Metcon (5 Rounds for reps)
5 x AMRAP 1
3 Power Cleans (135/95)
6 Bar Facing Burpees
Rest 1 minute between AMRAPS
RX+ (155/105)
-only go to RX+ if you can do TNG reps at that weight
-RX+ is not a range above RX
-Score is reps in each round