8-8-18

Five Lakes CrossFit – CrossFit

Warm-up

Shoulder to Overhead Warm Up (No Measure)

10 Prayer Plyo

10 scapular wall slides (slowly)

6 Quadruped Ext/Rotations (each side)

20 Banded Pull Aparts

15 Pass Throughs w/ band

Strength

Shoulder Press (2 reps @ 75% then 8×3 @ 60% for speed)

rest no more than 90 seconds between speed sets of 3. Goal is speed on the way up, control down.

Metcon

Metcon (3 Rounds for reps)

4 minute AMRAP

5 hang clean and jerk 95/65

10 box jumps 20/16

Rest 2 minutes

4 minute AMRAP

5 hang clean and jerk 135/95

10 box jumps 24/20

Rest 2 miutes

4 minute AMRAP

5 hang clean and jerk 185/125

10 box jumps 30/24

Compensation

bulldog and seal

Down dog

calf stretch

dying warrior

roll out hammies and calf