CrossFit Lakeland – Performance Group


Warm-up (No Measure)

Two Sets of:

1min Row @ 23-24 S/M

Rest 30sec

1min Row @26-27

then,

Two Sets of:

20 SlingShot SideSteps/side

50ft Bear Crawl

then

Two Sets of:

8 – 2kb Clean

8 – 2kb Front Rack Squats

4 Strict Pull-Ups

then, with barbell do:

5 Hang Pull

5 Hang High Pull

5 Front Squat

A: Hang Clean + Squat Clean (Every 2 minutes, for 20 minutes (10 sets))

*Sets 1-3 – 65-70%

*Sets 4-6 – 70-75%

*Sets 7-8 – 75-80%

*Sets 9-10 – 80-85%

% based on your Clean 1RM

B: Metcon (Weight)

Every Minute on the Minute for 10 Minutes:

20 Double Unders

7 Pull-Ups

1 Power Clean (205/145)
* Score load used