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 + 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 (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


Dying Warrior

Down Dog

Forward Fold