The Gym Lake Highlands – CrossFit
A.: Deadlift (21 Sets, 1 Rep:
Every :20 x 21 1 Deadlift at 55-60%
Use a double overhand grip and control the bar top to bottom
-these are ment to be light and snappy)
-deload week
B. Metcon (3 Rounds for reps)
I. AMRAP 3
12/10 Cal Bike
7 Hang Squat Cleans (155/105)
Max HSPU
Rest 2
II. AMRAP 3
12/10 Cal Bike
11 Hang Squat Cleans (135/95)
Max HSPU
Rest 2
III. AMRAP 3
12/10 Cal Bike
15 Hang Squat Cleans (95/65)
Max HSPU
-score is HSPU in each round
-if you can’t do the first weight all weights should be scaled – that is to say if you didn’t do 155/105 you shouldn’t end at 95/65…the whole thing should be lighter