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The Gym Lake Highlands – 2-PWRHR View Public Whiteboard Warm-up Coach Led A. Weights (Weight) EMOM x 10 1 – 3 Front Squats with a 3 second Paused 2 – :30 Bar Deadhang Metcon [...]

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. General Coach Led B. Gymnastics Specific Practice box kipping or circle drills 5 mins: https://youtu.be/iKnI2StFvss [...]

The Gym Lake Highlands – 2-PWRHR View Public Whiteboard Warm-up Coach Led Metcon Metcon (4 Rounds for reps) 4 Sets: In a 6 minute window: Run 800m or Row 1000m In Remaining time Max Wall [...]

The Gym Lake Highlands – 1-CrossFit A. Warmup (No Measure) Coach Led B. Metcon (Time) For Time with a Partner: 50 Burpees 100 Steps Walking Lunge 1000m Row 50 Hang Power Snatch 95/65 100 [...]

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. General Coach Led B. Mobility 2 x 10 PVC shoulder dislocates C. Specific Ring muscle up pull downs + negatives 5 x 3-4 [...]

The Gym Lake Highlands – 2-PWRHR View Public Whiteboard Warm-up Coach Led Metcon A. Metcon I (AMRAP – Reps) AMRAP 10 7 Pullups 7 Alternating DB Hang Cleans 7 Row Cal Rest 3 Minutes B. [...]

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. General Coach Led B. Hang snatch drills Hang snatch Deadlift + Hang snatch high pull 3 x 3+3 C. Specific (metcon) 5 [...]

The Gym Lake Highlands – 2-PWRHR View Public Whiteboard Warm-up Coach Led A. Weights (Weight) E2MOM x 5 5 Sumo Deadlifts Sumo Deadlift (5×5) Metcon Metcon (Time) 12 Rounds for Time 3 [...]

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard Warm-up A. General Coach Led B1. Specific Jerk – 3 Split Stance Jerk press – 3 Tall Jerk, Forehead height* – 3 [...]

The Gym Lake Highlands – 2-PWRHR View Public Whiteboard Warm-up Coach Led Metcon Metcon (Time) For time 800m Run/1000m Row 1 minute max DB Snatch (40/25) *rest 2mins* 800m Run/1000m Row 1 [...]