7/13/19

Five Lakes CrossFit – CrossFit

Weightlifting

8am Weightlifting class ONLY

Snatch work

A: Snatch 2×2@65%, 2×1@70%, 2×1@75% 2×1@80% then 1, 1, 1 building in weight

B: Snatch Pull + Hang Snatch + Snatch + OHS – Build to a heavy

C: Snatch Pull 3×3 @105%

D: 1 Snatch Push Press + 3 OHS

E: Split Jerk footwork – Drop Jerk/Tall Jerk 3×3 @light weight

E: Make up Back Squat day from earlier this week if you missed it

Warm-up

Twisting lunges

Superman/banana on floor

Side lunges

PVC pass thrus

Good mornings

Metcon

Kutschbach (Time)

7 Rounds for time of:

11 Back Squats, 185#

10 Jerks, 135#
In honor of, U.S. Army Staff Sgt. Patrick Kutschbach, of McKees Rocks, Pennsylvania, died Nov. 10, 2007
To learn more about Kutschbach click here
individually or In partners.

If in pairs, alternate rounds. while one partner works, the other partner performs back rack bar hold, or overhead barbell hold! to scale, don’t do the holds

Compensation

bulldog/seal

forward fold

down dog

up dog

seated straddle