The Gym Lake Highlands – 1-CrossFit

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Warm-up

Warm-up (No Measure)

2:00 row, bike, run

2x of

8 Ground to overhead with a plate

8 Over the moon

8 Pretzel makers w plate

Strength

Power Clean (2-2-2-2-2)

5 SETS*

2 Pausing Power Cleans**

*Start light and end moderate-heavy.

**Athletes will Deadlift the bar to the above the knee, pause for :02, and then finish the movement.

-Rest As Needed b/t Sets-

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

EMOM x 12 MINUTES

MIN 1 – 2 Power Clean + 2 Hang Power Clean (Athletes Choice)*

MIN 2 – :30 Bike sprint for cal

*All reps must be TNG.

Score is total calories x lightest weight used for cleans. For example:

47 cal x 135 lbs = 6,345