Five Lakes CrossFit – CrossFit
Clean Warm Up (Pull focus) (No Measure)
Jog down and back twice
10 half moons
Spiderman Stetch + Pigeon 30 sec each
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.
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 (4 Rounds for reps)
Tabata each movement:
Toes to Bar
Hang Power Cleans 135/95
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.