8/17/18

Five Lakes CrossFit – CrossFit

Warm-up

Clean Warm Up (Pull focus) (No Measure)

Jog down and back twice

10 half moons

Spiderman Stetch + Pigeon 30 sec each

Walking Seal

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.

Weightlifting

Clean and Jerk (2 Cleans + 1 Jerk – build in weight)

Metcon

Barbell Complex 1 (Time)

10-8-6-4-2

Hang Power Clean 135/95

Push Jerk
Rx+ is 185/125

Compensation

Bulldog/Seal

Dying Warrior

Scorpion