6/12/18

Five Lakes CrossFit – CrossFit

Warm-up

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

Segmented Snatch Pull (E2MOM for 14)

Snatch Pull with pauses on the way up.

Pause for 2 seconds at

2″ liftoff

At the knee

Mid thigh

https://youtu.be/Vc_CWKFc0ug
Perform the following complex E2MOM:

Segmented Pull + Snatch + Overhead Squat

Metcon

Metcon (Time)

21-15-9

Power Snatch 95/65

Bar Facing Burpee

Compensation

50 banded pull aparts

15 Reverse Snow Angels

Locust

Scorpion

Down Dog

Forward Fold