5/19/19

Five Lakes CrossFit – CrossFit

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

Strength

Power Snatch + Hang Power Snatch (3×2, 2×1, 1×1)

Metcon

Metcon (Time)

2 rounds for time:

20 KB S2OH (53/35)

200m Run

20 T2B

200m Run

20 KB S2OH
Rx+ 70/53

Compensation

Up Dog

Down Dog

Forward fold

Dying Warrior

Scorpion