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The Gym Lake Highlands – Power Hour A. Part I (AMRAP – Rounds and Reps) Part I (0-13) AMRAP 13 24 Situps 12 Medball Cleans 400m Run or Row Rest :30 Rest 3 Minutes (13-16) B. Part II [...]

The Gym Lake Highlands – CrossFit A.: Push Jerk (*Test Day!* In 20 minutes complete: 3-2-1-1-1-1 -3 and 2 are optional -use as many singles as you need to find a max for the day) B. Metcon [...]

The Gym Lake Highlands – CrossFit A.: Back Squat (3 Waves, building 3-2-1 Start around 65% and finish 80-83%, not even close to a max + 5/5 Single Leg Deadlift with Hip Flexion Rest [...]

The Gym Lake Highlands – Power Hour A. Strength (5 Rounds for weight) 4-5 Sets: 7 Landmine Thursters :30 Plank 100m Fast 100m Recovery (Jog or Walk) B. Metcon (Time) For Time: 600m Run + 2 [...]

The Gym Lake Highlands – CrossFit A.: Snatch (EMOM Building M1 – 5: 1 Power Snatch M6 – 10: 1 Power Snatch + 1 OHS M11 – M15: 1 Snatch + 1 OHS M16 – M20: 1 Snatch) [...]

The Gym Lake Highlands – Power Hour A. Metcon (Checkmark) A. Part I (0-8) EMOM x 8 :40 of singles or Dubs Rest 3 minutes (8-11) B. Part II EMOM x 8 (alternating) (11-19) Odd: 10 push-press [...]

The Gym Lake Highlands – CrossFit A.: Deadlift (Week 5 3 Waves; use the same weight each wave: 3 Reps: 75% 2 Reps: 80% 1 Rep: 83-85% + Max Banded Strict Chest 2 Bar Pullups [...]

The Gym Lake Highlands – Power Hour A. Strength (5 Rounds for weight) 4-5 Sets, no more than 20 minutes: 5 LM Deadlifts 200m Plate Carry + 10 Plate Ground to OH Rest as Needed B. Metcon [...]

The Gym Lake Highlands – CrossFit A. Metcon Monday (Time) For time, partitioned any way, in any order: 100 Wall Ball Shots (20/14) (30/20) 1600m Run 50 Hang Power Cleans (115/75) 100/80 Cal [...]

The Gym Lake Highlands – Power Hour A. Metcon (Time) For Time: 800m Run 50 Wall Balls 1000m Row 50 KBS 800m Run 50 Box Step Overs 1000m Row 50 Situps E3MOM and 0 (skipped when running): 5 [...]