The Gym Lake Highlands – 1-CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
:30 Single Unders
10 Plate G2OH
10 PVC Upright Rows
10 PVC Pass Thrus
Into…
2 ROUNDS
:30 Single Unders*
10 Plate G2OH
10 PVC Behind the Neck Strict Press**
10 PVC Behind the Neck Push Press
*Option to practice Double Unders.
**Option to use barbell in second round.
Strength
Metcon (Weight)
EMOM x 6 MINUTES
5 Snatch Grip Behind the Neck Push Jerk*
-Rest 2:00-
EMOM x 6 MINUTES
3 Hang Power Snatch**
*Option to build weight every other round. Build to a Moderate weight.
**Option to build weight every other round. Build to a Moderate-Heavy weight.
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
AMRAP x 13 MINUTES
Max Hang Power Snatch (95/65)|(65/45)*
*Each break complete 15 Plate G2OH (25/15) + 30 Double Unders. If bar stops below the shoulders the set is over.
(Score is Reps)
DU Modification: :30 Single Unders
Cool Down
Warm-up (No Measure)
FOR RECOVERY
2:00 Foam Roll Lat (R)
2:00 Foam Roll Lat (L)
1:00 Wall Press
(No Measure)