Five Lakes CrossFit – CrossFit


2-3 minutes on machines/run then:

Front Rack mobility

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
5 Hang Squat Cleans


Hang Clean (1-2-3-4-5-6-7)

Barbell cycling practice.

Warm up the hang squat clean, then EMOM:

First minute: 1 rep

Second minute: 2 reps

then, 3 reps

4 reps

5 reps

6 reps

7 reps

– use the same weight for the entire emom with the goal of completing the final minute of 7 consecutive hang squat cleans.

A good goal would be 55-70% of you 1RM clean, but this will test you metabolically as well and we can expect a fair amount of variance in load between athletes.

If it becomes apparent you started out too heavy or too light, adjust your weight during the EMOM


Metcon (AMRAP – Reps)

2 Rounds

1 minute of Bike Erg (cals)

1 minutes of DB Box Step Ups (single DB held however 50/35)

1 minute of Rowing (cals)

1 minute of Alt DB snatch 50/35

1 minute of Box Jump Overs 24/20

2 minutes of rest between rounds

*reorder movements for larger groups





Couch Stretch