6/12/19

Five Lakes CrossFit – CrossFit

Warm-up

bike/row/jog

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

Snatch (today’s heavy single)

Take what you’ve been working on the past few weeks and apply it. Don’t stress if it’s not a PR, we’re looking for technical improvement!

Metcon

Metcon (Time)

With a partner:

2 Rounds for time:

70/55 cal Row

70 Toes to bar

35 Synchro Goblet Squat 70/53
One person working at a time on row and T2B

Synchronized at the bottom and the top of the squat.

Compensation

Bulldog/Seal

Pigeon

Saddle

Down Dog