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
Just Married (Time)
In partners:
2019m Row, then
10 Rounds
7 Partner Deadlifts
10 RING dips
At any time:
Accumulate
540 total step ups (6″ step)
*One person working at a time for row and dips.
*Partners may work at the same time on steps ups, and of course on Deads. You may begin accumulating step ups as soon as you start rowing.
The numbers:
10 days married
July, 10th 2019
1,080 stairs on the old city walls of Dubrovnik. Divided by 2 because you are stepping up and down.
Compensation
bulldog/seal
forward fold
down dog
up dog
seated straddle