The Gym Lake Highlands – 1-CrossFit
Warm-up
Warm-up (No Measure)
1 ROUND (3 MIN MAX)
:45 Row (Arms + Hips; Legs remain straight)
10 Alt. Lunges w/Twist
7 Empty Barbell RDLs
7 Upright High Pulls + Elbow Punch Through*
1 ROUND (3 MIN MAX)
:45 Row (Arms + Hips + Legs w/half slide in; keep the feet planted!)
10 Alt. Step-Ups
7 Empty Barbell RDLs
7 Upright High Pulls + Elbow Punch Through*
1 ROUND (3 MIN MAX)
:45 Row (Full Stroke; keep the s/m under 25)
10 Tuck Jumps
7 Empty Barbell RDLs
7 Upright High Pulls + Elbow Punch Through*
*Perform a high pull with the barbell, then drive the elbows under, finishing with the barbell in the front rack position.
Strength
Power Clean (4-4-2-2*)
*Build to a Heavy weight.
(Score is Weight)
Week 4 of 6
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 13 MINUTES
2 Power Clean (155/105)|(115/75)*
6 Box Jumps (24/20)
12/10 Cal Row
*Increase Power Clean by 2 Rep each round.
(Score is Rounds + Reps)
KG BB: (70/47.5)|(52.5/35)