CrossFit Lakeland – Performance Group

A1: Power Clean (Take 15 minutes to build to a new 1 rep max)

A2: Power Clean + Front Squat + S2O (3 sets x 1 + 2 + 2; rest 60 secs)

Use these sets to build up to metcon

loads and practice

C: Metcon (No Measure)

***Extra Credit***

3 Rounds, rest as needed:

20 Banded Pull-Throughs

15 Barbell Curls

10 Rollout on Foam Roller

B: “Uncle Buck” – Performance (Weight)

Every Minute on the Minute for 9 Minutes:

Minutes 1-3

3 Power Cleans (135, 95)

3 Front Squats (135, 95)

3 S20H (135, 95)

Minutes 3-6

3 Power Cleans (155, 105)

3 Front Squats (155, 105)

3 S20H (155, 105)

Minutes 6-9

3 Power Clean (185, 125)

3 Front Squat (185, 125)

3 S20H (185, 125)
* Score best load used

** Note in comments how many

total times you had to drop