The Gym Lake Highlands – 1-CrossFit
Warm-up
Warm-up (No Measure)
2x of
10 Skaters
10 Air squats
5 V rolls
5 Push-ups
10 Ball slams
With your barbell
2x of
8 Good mornings
8 Behind the neck shoulder press
8/8 Elbow punches
Strength
Metcon (Weight)
ON A 12:00 RUNNING CLOCK…
6 SETS
2 Pausing Clean Deadlift*
+
2 High Hang Power Cleans
+
1 Hang Power Clean
*Athletes will pause :02 1-inch off the ground, :02 below the knee, :02 above the knee before finishing the movement.
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
AMRAP x 12 MINUTES
10 SA DB Power Cleans (R) (50/35)|(35/25)
10 SA DB Power Cleans (L)
20 Slam Balls (20/14)
200m Run*
(Score is Reps of cleans and slams)
* Scale for run is 250m row, 500m bike.