4/25/18

Five Lakes CrossFit – CrossFit

Warm-up

Bike/Row/Jog

Snatch Warm up (pull focus) (No Measure)

T spine roll out

10 Samson stretch

20 sec side plank (each side)

10 PVC Pass thus

10 PVC OH squats

5 tempo snatch pulls

2 Rounds w/ bar

2 Takahashi Pulls

2 Three position snatch pulls

2 Snatches

Weightlifting

Power Snatch + Hang Power Snatch (Build to heavy single – Maintain mechanics!)

Press outs will be no repped. Turn over aggressively, and DROP under the bar, using the same receiving position as your squat snatch, just without dropping below parallel.

Metcon

Metcon (Time)

3 Rounds for Time

400m Run

7 Power Snatch 135/95

Compensation

Reverse Snow Angels x 20

Down Dog

Scorpion

Calf stretch