2/7/19

Five Lakes CrossFit – CrossFit

Warm-up

General movement

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 + Snatch Balance (Build to a heavy for today)

If uncomfortable with re-rack, do 2 overhead squats instead of snatch balance

Metcon

Metcon (Time)

3 rounds

5 muscle ups

10 front squats 205/145

Compensation

Archer

Bulldog/Seal

Pigeon

Twisting Lunge