7/17/19

Five Lakes CrossFit – CrossFit

Warm-up

Clean Warm Up (Pull focus) (No Measure)

Jog down and back twice

10 half moons

Spiderman Stetch + Pigeon 30 sec each

Walking Seal

with PVC or Barbell

2 rounds, First in unison, second on own

Front Squat x 3 w/ hold in bottom

Tall Clean x 2

High Hang Pull x 2

Above Knee Pull x 2

Clean Pull x 2

High hang Clean x 2

Above knee clean x 2

Below knee clean x 2

Tall Jerk x 2

Split Jerk x 2

* Focus on proper positioning in each phase of the pull. Knees should push back for above knee, and there should be some separation between the bar and the lifter.

Weightlifting

This is week 2 out of 3 with this complex. See if you can add a little weight to your heaviest lift from last week.

2 hang clean + 4 front squat + 2 jerk (Build to a heavy in no more than 5 sets)

This complex will challenge your legs for sure.

Build to a heavy complex for the day. Goal is 80%+

Metcon

Metcon (AMRAP – Rounds and Reps)

17 minute AMRAP

14/12 calories Row

15 Box Jump Overs 24/20

16 Power Snatch 95/65

17 Wall Balls 20/14

18 wall ball sit ups

Goal: 2+ rounds

Compensation

Dying Warrior

Down Dog + calf stretch

Up Dog

Pigeon