The Gym Lake Highlands – 1-CrossFit
Warm-up
Warm-up (No Measure)
FOR QUALITY
25 Jumping Jacks
25 Air Squats
25 Push-ups
25 Ring rows
200m Run
Into…
2-3 ROUNDS
5/5 Staggered Stance Good Mornings
10 Barbell High Pulls
5 Tall Jumps*
*Jump high into the air and land in an athletic stance. Overemphasize the opening of the hips!
Skill
Metcon (Weight)
6 SETS FOR QUALITY*
1 Paused Clean Deadlift**
2 Hang Power Cleans
*Work up to a Moderate weight.
**Pause for :02 above knee then continue the lift.
-Rest As Needed b/t Sets-
(Score is Weight)
Workout
Metcon (Time)
8 ROUNDS FOR TIME
100m Run
12 V-Ups
5 Hang Power Cleans (135/95)|(95/65)
(Score is Time)