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
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 + Jerk + Jerk + Clean & Jerk (75%x1, 80%x3, 85%x1)
Reset to the floor after second jerk.
We are going heavier this week.
If you don’t have a 1RM, work to a challenging weight and complete for 3 sets.
5 Rounds for time
10 Push Press 155/105
20 Med Ball 20/14
12 minute time goal. Choose a weight for push press you can complete in 2 sets or less early on. squat cleans