4/17/19

Five Lakes CrossFit – CrossFit

Warm-up

Snatch Warm Up (No Measure)

10 PVC Pass Throughs

10 PVC Good mornings

10 PVC OHS

10 PVC squat side steps (from bottom)

then:

4 min practice w/ empty barbell OR PVC

3 High Hang Snatch Pulls

3 Mid Knee Pulls

3 Snatch Pulls (mid shin)

3 High Hang Muscle Snatches

3 OHS

3 Snatch Push Presses (behind neck)

3 Snatch Balances

Weightlifting

Hang Snatch + Overhead Squat (Build to a heavy)

Accumulate 5 challenging reps!

Metcon

Metcon (Time)

For Time:

30 Power Snatch 115/75

Rest 2 minutes

30 Clean and Jerks 135/95

Compensation

Forward Fold

Pigeon

Up dog

Down dog

Calf stretch