3/20/18

Five Lakes CrossFit – CrossFit

Warm-up

Clean Warm Up (Pull focus) (No Measure)

Jog down and back twice

10 half moons

Spiderman Stetch + Pigeon 30 sec each

Walking Seal

with PVC or Barbell

2 rounds, First in unison, second on own

Front Squat x 3 w/ hold in bottom

Tall Clean x 2

High Hang Pull x 2

Above Knee Pull x 2

Clean Pull x 2

High hang Clean x 2

Above knee clean x 2

Below knee clean x 2

Tall Jerk x 2

Split Jerk x 2

* Focus on proper positioning in each phase of the pull. Knees should push back for above knee, and there should be some separation between the bar and the lifter.

Weightlifting

Halting Clean Deadlift + Clean Pull + 2 Power Cleans (15 minutes to build)

http://www.catalystathletics.com/exercise/185/Halting-Clean-Deadlift/

http://www.catalystathletics.com/exercise/98/Clean-Pull/
you may drop the bar between movement with a quick reset

Metcon (3 Rounds for reps)

3 Rounds

1 minute Box Jumps

1 minute Kettlebell Swings

1 minute SIt Ups

1 minute Row

1 minute Rest

Metcon

Compensation

Down Dog

Up Dog

Forward Fold

Calf Roll Out