The Gym Lake Highlands – 1-CrossFit
Warm-up
Warm-up (No Measure)
3 ROUNDS
1:00 Bike
6 PVC Pass Thrus
5 PVC Scarecrow Snatches*
5 Behind the Neck Snatch Grip Push Jerks
10 Alt. Deadbugs
*With a Snatch grip, perform a high pull + punch overhead (no legs/hips involved)
Strength
Metcon (Weight)
EMOM x 8 MINUTES*
1 High Hang Power Snatch
+
1 Above the Knee Hang Power Snatch
+
1 Below the Knee Hang Power Snatch
*Build to a Moderate weight.
(Score is Weight)
Workout
Metcon (Time)
FOR TIME*
150/120 Cal Bike
*Every 1:30 not including 0:00 complete 7 Hang Power Snatches (95/65)|(65/45).
(Score is Time)
KG BB: (42.5/30)|(30/20)