6/14/18

Five Lakes CrossFit – CrossFit

Warm-up

Snatch Warm Up (No Measure)

10 PVC Pass Throughs

10 PVC Good mornings

10 PVC OHS

10 PVC squat side steps (from bottom)

then:

4 min practice w/ empty barbell OR PVC

3 High Hang Snatch Pulls

3 Mid Knee Pulls

3 Snatch Pulls (mid shin)

3 High Hang Muscle Snatches

3 OHS

3 Snatch Push Presses (behind neck)

3 Snatch Balances

Weightlifting

Build to about 80% of your snatch max

Metcon

Granite Games 18.1 and 1a (Time)

14MIN TIME CAP

15 Burpees Over Concept 2 Erg

40/30 Calorie Row

15 Burpees Over Concept 2 Erg

40/30 Calorie Row

15 Burpees Over Concept 2 Erg

In the remaining timeā€¦

Establish a 1-RM Snatch
Intermediate: 35/25 row, and can step over rower

Scaled: 30/20 row, step over rower

Snatch (record 1RM here)

may continue to work on snatch technique, heavy or otherwise post workout.

Compensation

Saddle Archer

Scorpion

Bulldog

Seated Spinal twist