10/8/19

Five Lakes CrossFit – CrossFit

Warm-up

Snatch Warm up (pull focus) (No Measure)

T spine roll out

10 Samson stretch

20 sec side plank (each side)

10 PVC Pass thus

10 PVC OH squats

5 tempo snatch pulls

2 Rounds w/ bar

2 Takahashi Pulls

2 Three position snatch pulls

2 Snatches

Weightlifting

Snatch High Pull + Power Snatch (6 sets @70%+)

may build in weight

Metcon

Open Workout 13.1 (AMRAP – Reps)

17-Minute AMRAP of:

40 Burpees to a 6″ target

30 Snatches, 75# / 45#

30 Burpees to a 6″ target

30 Snatches, 135# / 75#

20 Burpess to a 6″ target

30 Snatches, 165# / 100#

10 Burpees to a 6″ target

AMRAP Snatches 210# / 120#
must change your own weight

Compensation

Down Dog

Up Dog

Dying Warrior

Scorpion