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Five Lakes CrossFit – CrossFit


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.


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 (AMRAP – Rounds and Reps)

14 minute AMRAP

5 Overhead Squats 135/95

10 Clean and Jerks 135/95

15 box jump overs 24/20


Calf stretch/roll out

Dying Warrior

Forward Fold

20 reverse snow angels

30 banded pull aparts