The Gym Lake Highlands – CrossFit A.: Bench Press (4×5 @ 77-80%, Across + 10 DB Chest Fly 10 Russian Twists (1+1=1) 10/10 Side-lying clam shell) -use the same weight for each [...]
The Gym Lake Highlands – Power Hour A. Strength (5 Rounds for weight) 5 Sets: 5/5 Landmine Squat to Press + 10 DB Floor Press + 200m Row Sprint Rest as Needd B. Metcon (Checkmark) TABATA [...]
The Gym Lake Highlands – CrossFit A.: Clean (In 7 minutes build to a heavy TNG double) B.: Clean (Every :30 x 8 sets: 1 Clean @ 75% of A) C. Metcon (3 Rounds for reps) AMRAP 3:30 x 3 [...]
The Gym Lake Highlands – Power Hour A. Metcon (Time) For Time: 800m Run 25 Wall Ball Shots 15 Pull-ups 25 MedBall Box Step Overs 400m Run 25 Medball Cleans 15 Burpee to Target 25 V-ups [...]
The Gym Lake Highlands – CrossFit A.: Push Jerk (In a 20-minute window complete: 10 Rounds: 10 cal Row 3 Push Jerks) -build to to a heavy 3 Push Jerks for the day -Push Jerk may come from [...]
The Gym Lake Highlands – Power Hour A. Strength (4 Rounds for weight) 4 Sets: 5 Tempo Deadlifts (3-5 Second Down) + 8 DB Z-Press + 100m KB OH Carry +100m KB Suitcase Carry B. Metcon (Time) [...]
The Gym Lake Highlands – Power Hour Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy [...]
The Gym Lake Highlands – CrossFit A.: Push Press (4 Clusters: 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. Metcon I (AMRAP – Rounds and Reps) AMRAP 13 Run 400m 10 Back Squats Rest :30 Rest 5 Min Before B B. Metcon II (AMRAP – Rounds and Reps) [...]
