3/13/18

Five Lakes CrossFit – CrossFit

Warm-up

Hang Snatch Warm up (receiving focus) (No Measure)

10 pass thrus

10 no dip muscle snatches (shrug, pull, punch)

10 overhead squats

5 Tall snatches (from high pull)

With barbell:

3 hang muscle snatches

3 OHS

2 rounds:

with 3 sec pause in receiving position

5 hang power snatches w. pause

5 hang snatches (full)

Weightlifting

Power Snatch + Hang Power Snatch (Build to today’s perfect complex)

Metcon

Metcon (Time)

4 Rounds for Time

10 Deadlifts 225/155

40 ft 1 arm OH DB wlk. lunges 50/35

Compensation

Scorpion

Down Dog

Pigeon

Bulldog/Seal