5/15/19

Five Lakes CrossFit – CrossFit

Warm-up

bike/row/jog

Ali walk

dynamic laying twist

Hang Snatch Warm up (receiving focus) (No Measure)

10 pass thrus

10 no dip muscle snatches (shrug, pull, punch)

10 overhead squats

5 Tall snatches (from high pull)

With barbell:

3 hang muscle snatches

3 OHS

2 rounds:

with 3 sec pause in receiving position

5 hang power snatches w. pause

5 hang snatches (full)

Weightlifting

Three Position Snatch (2×2@60%, 1@70 2×1@75)

three positions are:

hi hang

hang (above knee)

floor

% are of 1RM snatch

2 sets of 2 at 60% mean 6 total snatches, then rest and repeat.

Sets of 1 = 3 snatches, one at each position (top down)

Metcon

Metcon (AMRAP – Rounds and Reps)

9 minute AMRAP

10 DB hang to OH L 50/35

10 DB hang to OH on R

25′ OH DB Walking Lunge L

25′ OH DB walking Lunge R
One dumbell.

Hang to overhead may be done as snatches or C&J. Complete all 10 on one side before switching sides.

Overhead walking lunges should be scaled to front rack or goblet if overhead stability or mobility is a work in progress.

Compensation

Bulldog/Seal

Pigeon

Saddle

Down Dog

Dying Warrior