The Gym Lake Highlands – 1-CrossFit
Warm-up (No Measure)
A. General
EMOM 8minutes
Odd: Bike/Row
Even: PVC/Empty bar OHS
B. Specific
Pull:
– 5 Snatch deadlifts
– 5 Pause* Snatch deadlifts
– 5 Hang Muscle Snatch (from pause position)
Full movement:
– 5 Pause hang squat snatch
– 5 Tempo Pause* Snatch
*Pause at the top of the knee
(Power or Squat) see below
Weightlifting
A: Metcon (Weight)
Work up to a heavy set of
1 Snatch, Pause above the knee
1 Snatch
TC: 15 min
Score: Weight
Scaling Options
Level 1
2 Snatch @ technical
Metcon
B: Metcon (Time)
For Time
150-100-50 Double-unders
50-30-10 Pull ups
50-30-10 Cal Row
TC: 17 min
Score: Time
Scaling Options
Level 1
100-50-25 Single under
30-20-10 RIng Rows
30-20-10 Cal Row
Level 2
100-50-25 Double under
30-20-10 Pull ups
40-20-10 Cal Row