7/20/19

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

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