4/11/18

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

Power Clean and Jerk (Doubles – 15 minutes to build)

you may drop the bar between reps with a quick reset. Record heaviest set of 2.

Metcon

Metcon (4 Rounds for reps)

Tabata each movement:

Deadlifts 225/155

Toes to Bar

Hang Power Cleans 135/95

Hollow Hold

Rest 1 minute between movements.

-Score lowest successful number of repetitions across 8 rounds. This will be an exercise in pacing properly and sustainably. Hollow hold 1 sec = 1 rep.

Compensation

Down Dog

Up Dog

Forward Fold

Bulldog/Seal