The Gym Lake Highlands – 1-CrossFit
Warm-up
Warm-up (No Measure)
4:00 Row or bike
2x of
10 Ground to overhead w plate
10 Jumping air squats
5 Push-ups
5 Cobras
Strength
Metcon (Weight)
EMOM x 3 MINUTES
5 High Hang Power Clean
-Into-
EMOM x 4 MINUTES
4 Hang Power Clean
-Into-
EMOM x 5 MINUTES
3 Power Cleans
*Increase weight every round. Start light and build to moderate.
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 6 MINUTES
6 Hang Power Cleans (95/65)|(65/45)
8 Front Rack Reverse Lunges
10 Up-Downs Over Bar
-Rest 2:00-
AMRAP x 6 MINUTES
3 Power Cleans (115/75)|(75/55)
4 Front Rack Forward Lunges
5 Burpees Over Bar
(Score is Rounds + Reps)
Finisher
Metcon (No Measure)
2 Rounds:
10 Side Plank Rotations (Each Side)
– https://www.youtube.com/watch?v=eEojhtdzew0
10 Banded Bird Dogs (Each Side)
– https://www.youtube.com/watch?v=irDc-kRDc4E