9/18/19

Five Lakes CrossFit – CrossFit

Clean Warm Up (No Measure)

10m Samson Stretch

10m Inch Worm

5 Quadruped Ext/Rot (each arm)

w. barbell

2 Rounds

5 Deadlifts

5 Clean Pulls

5 Hang Power Cleans

5 Front Squats

Strength

HIgh hang clean + hang clean + low hang clean (5 sets @ 70-80% of clean)

stay connected to the barbell for all 3 reps. Low hang clean performed just below the knee

Metcon

Agility Warm Up (No Measure)

20m each:

Jog (Forward/Backward)

High Knees

Butt Kickers

Low Skip

High Skip

Side Shuffle

Metcon (Time)

5 rounds for time

1-2-3-4-5

Power Clean 155/105 (Rx+ 225/155)

Run 200m
Round 1 perform 1 power clean, round 2 do 2 power cleans and so on.

Compensation

Calf stretch

Down Dog

Forward fold

Saddle