8/14/19

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

Clean and Jerk (5x 3 clean + 1 jerk @60%)

Stayin light today and working on technique.

3 second pause at the knee for each clean (may drop the bar between reps), and 3 second pause in the receiving position of the jerk.

Metcon

Metcon (AMRAP – Rounds)

10 minute alternating EMOM

Minute 1: 20 Wall Balls 20/14 (Rx+ 30/20)

Minute 2: 10 Chest to Bar Pull Ups (20 = Rx+)

Compensation

Locust

Dying Warrior

Down Dog

Bulldog/Seal

Pigeon