The Gym Lake Highlands – Power Hour Sattyday (AMRAP – Rounds) 30’ Partner AMRAP* ( divide work however) 1500m bike OR 600m run OR 750m row 10 burpees 20 Alt. Single Arm Hang Squat [...]
The Gym Lake Highlands – Power Hour A. Metcon (Checkmark) A. 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 (16-20) Tabata Air [...]
The Gym Lake Highlands – CrossFit A.: Shoulder Press (4 Clusters, 1.1.1; Building to around 70% -rest :15-:20 seconds between singles -rest at least 2 minutes between clusters + 5/5 DB [...]
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 40 [...]
The Gym Lake Highlands – CrossFit A. Metcon (2 Rounds for reps) For Reps: AMRAP 7 x 2 7 Deadlifts (135/95) (155/105) 8 Front Rack Lunges 35 Double Unders (50 rep a round) Rest 2 minutes [...]
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.: Power Clean (2×2 @ 75% 2×2 @ 80% + Max Banded Push-ups (band around elbows)) -not TNG reps -record the 80% B. Metcon (Time) 3 [...]
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.: Front Squat (in 10 minutes build to a heavy triple for the day -not a max -do not work to failure) B.: Front Squat (3×5 at 75-80% of A; [...]
