7/9/18

Announcements

Welcome to HERO Month!
We will be honoring a different fallen service member/s each day. By telling their stories, and completing a workout in their name, we strive in some small way to honor their sacrifice. If you log 15 or more of the workouts, you will get emailed a link to an exclusive “hero month” t-shirt ot tank. All proceeds will be going to the Navy Seal Foundation, so help us get the word out on your social media each time you are able to honor a hero by completing a workout.

Five Lakes CrossFit – CrossFit

Warm-up

Hang Snatch Warm up (receiving focus) (No Measure)

10 pass thrus

10 no dip muscle snatches (shrug, pull, punch)

10 overhead squats

5 Tall snatches (from high pull)

With barbell:

3 hang muscle snatches

3 OHS

2 rounds:

with 3 sec pause in receiving position

5 hang power snatches w. pause

5 hang snatches (full)

Weightlifting

Hang Snatch + Overhead Squat (2 hang snatch + overhead squat)

build to today’d heavy complex

Metcon

Review snatch barbell cycling. Muscle vs power, bar control and proximity, hip brush on the way down etc.

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here
55 is Rx for women.

8 minute time GOAL

Choose a weight you can string 8-10 reps together.

Midline

Accumulate:

2 minutes in Hollow Hold

60 sit ups

Compensation

Cross legged forward fold

Archer

Scorpion

Up Dog