Archives

The Gym Lake Highlands – Power Hour A. Metcon I (AMRAP – Rounds and Reps) AMRAP 13 Run 400m 10 Back Squats Rest :30 Rest 5 Min Before B B. Metcon (AMRAP – Rounds and Reps) AMRAP [...]

The Gym Lake Highlands – CrossFit A.: Snatch (6 sets, building every other set Snatch + Hang Power Snatch + OHS + 5-7 Strict Dips) B. Metcon (4 Rounds for reps) 3 on/2 off x 4 Sets: 3 Wall [...]

The Gym Lake Highlands – CrossFit A.: Shoulder Press (4 Sets, 1.1.1 Cluster, 75-80% Across Rest :10 seconds between sets; 2-3 minutes between clusters + 10 KB Gorilla Row after each [...]

The Gym Lake Highlands – Power Hour A. Strength (4 Rounds for weight) 4 Sets 7 Landmine Deadlifts + 1:00 Plank or Hollow Hold + 100m Fast Run/100m Recovery B. Metcon (Checkmark) On a [...]

The Gym Lake Highlands – CrossFit A. Metcon (AMRAP – Rounds and Reps) A. Metcon AMRAP 21 300m Run (3 reps) 1 Ring Muscle Up or 2 BMU (use RMU rep for score) 2 HSPU 3 Squat Cleans [...]

The Gym Lake Highlands – Power Hour A. Metcon (Time) Row 750m + 3 Rounds: 25 Deadlifts 15 Pushups + Row 500m + 3 Rounds: 20 Front Squats (lighter than DL) 10 Pull-ups + Row 500m + 3 Rounds [...]

The Gym Lake Highlands – CrossFit A.: Bench Press (4×2 @ 88-90%, across + 10 DB Chest Fly 10/10 Lateral Walk 10 Banded Hovering Glute Bridge :30 Braced Plank) -we are nearing the [...]

The Gym Lake Highlands – Power Hour A. Strength (5 Rounds for weight) 5 Sets 7 Landmine Thruster + :30 Plank + 200m MB Run Rest as needed B. Metcon (Time) 6 Rounds for Time: 12 Dbl DB [...]

The Gym Lake Highlands – CrossFit A.: Front Squat (3 Waves; use the same weight each wave: 4 Reps: 65-68% 3 Reps: 70-73% 2 Reps: 75% 1 Rep: 80% + Max Banded Strict Chest 2 [...]

The Gym Lake Highlands – Power Hour A. Metcon (AMRAP – Rounds and Reps) AMRAP 27 24 Situps 12 Medball Cleans 400m Run (4 reps) Rest 1:00 B. Accessory (Checkmark) Tabata Plank