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
The Gym Lake Highlands – Power Hour View Public Whiteboard A, Life isn’t all diamonds and rose but it should be (Time) For time, with a partner: Complete 23 Rounds: 5 Wall Ball Shots [...]
The Gym Lake Highlands – CrossFit A.: Deadlift (5 x 2.2 Clusters, Sets 1-3: 70-75% across Sers 4-5: 75-80% across 2 reps, rest :15, 2 reps + Max strict banded c2b after each cluster [...]
The Gym Lake Highlands – Power Hour A. Metcon (Time) A. Metcon For Time: 400m Plate Carry AHAP + 1 Sets: 20 Cal Bike 30 Plate Russian Twists + 200m Plate Carry + 2 Sets: 12 Cal Bike 12 [...]
The Gym Lake Highlands – CrossFit A.: Bench Press (4×3 @ 85% Across + 10 Deficit Push-ups 5 Lateral to Front Raise 10-13 GHD Situps) -push ups should be done directly after the [...]
The Gym Lake Highlands – Power Hour A. Strength (Checkmark) 4 Sets: 3/3 KB Reverse Lunge to Press + 8/8 KB Floor Press + 200m KB Suitcase Carry Rest as needed B. Metcon (Checkmark) EMOM x [...]
The Gym Lake Highlands – CrossFit A.: Power Clean (6 Sets, Building every other set: Power Clean + Hang Power Clean + Front Squat + Jerk) B. Metcon (Time) For Time: 21-15-9 KB Box Step [...]
The Gym Lake Highlands – Power Hour A. Metcon (AMRAP – Rounds and Reps) AMRAP 31 400m Run 12 Pull-ups 30 Air Squats Rest 1:30 500m Row 12 Toes to Bar 20 Push-ups Rest 1:30 400m Run 12 [...]
