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

Muscle Snatch (5-3-1)

Establish a heavy set of 5, 3 and 1 for the day.

Snatch Balance (5-3-1)

Establish a heavy set of 5, 3, and 1 for the day.

Metcon

Metcon (AMRAP – Reps)

AMRAP 4min:

5 Power Cleans (115/75)

5 Bar Facing Burpees

1min Reset

AMRAP 2min:

Max Cal Row
Choose your pain!! You have the choice of the order (row first/second)

Score: Reps + calories

Compensation

Up Dog

Down Dog

Forward fold

Dying Warrior

Scorpion