The Gym Lake Highlands – 1-CrossFit
Warm-up
Warm-up (No Measure)
EMOM
:45 Singles
:45 Push-ups w tap
:45 Singles
:45 Air squats
:45 Singles
:45 World’s greatest stretch
Strength
Metcon (Weight)
4-6 SETS
1 High Hang Power Clean
+
1 Above the Knee Hang Power Cleans
+
1 Below the Knee Hang Power Clean
-Rest as Needed b/t Sets-
*Build to a Moderate-Heavy Set of the Complex.
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
800m Run
20 Hang Power Clean (115/75)|(75/55)
400m Run
15 Hang Power Clean (135/95)|(95/65)
200m Run
10 Hang Power Clean (155/105)|(115/75)
(Score is Time)
Run scale:
– 800m: 880m row, 1,800m bike
– 400m: 440m row, 1,000m bike
– 200m: 220m row, 500m bike