4/22/19

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 + 2 Front Squats + Jerk (75, 80, 85%x3, 90, 90+)

We are going heavier this week.

If you don’t have a 1RM, work to a challenging weight and complete for 3-5 sets.

Metcon

Metcon (AMRAP – Rounds and Reps)

9 minute AMRAP

9 Front Squats 135/95

7 Bar facing burpees

5 shoulder to overhead 135/95
5+ round goal

Compensation

Dying Warrior

Down Dog

Forward Fold

Pigeon