The Gym Lake Highlands – CrossFit
A.: Back Squat (In 10 minutes build to a tough triple for the day
-do not work to failure)
B.: Back Squat (3 sets, % is based off heaviest completed lift in A
6 @ 78%
8 @ 73%
10 @ 68%)
C.: Metcon (Time)
For Time:
5 Power Cleans (95/65)
37 Double Unders
4 Power Cleans (135/95)
37 Double Unders
3 Power Cleans (155/105)
37 Double Unders
2 Power Cleans (185/125)
37 Double Unders
1 Power Clean (205/145)
37 Double Unders
TC: 9 minutes
-if you can’t do 205/145 you shouldnt start at 95/65. weight should ascend at every set.
-if 205/145 is your one rep max that’s not the right weight for a single in this metcon