The Gym Lake Highlands – CrossFit
A. HSPU Skill Work (Checkmark)
-coaches should spend 5-10 minutes reviewing the kipping HSPU
B. Metcon (Time)
For Time:
21 Hang Power Clean + Jerk (95/65)
30 Push-ups
15 Cal Row
-Rest 1 Minute-
15 HPC + Jerk (115/85)
25 Push-ups
15 Cal Row
-Rest 1 minute-
9 HPC + Jerk (135/95)
20 Push-ups
15 Cal Row
-Rest 1 minute-
5 HPC + Jerk (155/105)
15 Push-ups
15 Cal Row
TC: 21
-if you are not planning to end at 155/105 you should not start at 95/65. Weight should be scaled from the beginning. Do not do rx weights until you can’t. Smartly scale the weight to meet the stimulus.