3/20/19

Announcements

THE 2019 OPEN T-shirt and Tanks are LIVE!

5LCF

Orders MUST be placed by March 26th, so if you want one, order soon!

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 (1 clean + 2 jerk (5 sets at 80%)

If you are unable to rerack the weight at these percentages for the second jerk, use a lighter %

Metcon

Metcon (AMRAP – Rounds and Reps)

14 minute AMRAP

5 Overhead Squats 135/95

10 Clean and Jerks 135/95

15 box jump overs 24/20

Compensation

Calf stretch/roll out

Dying Warrior

Forward Fold

20 reverse snow angels

30 banded pull aparts