Mi5 Fitness | Crossfit Lakeville
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Monday May 1, 2017

4/30/2017

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Warm Up
General Dynamic Flex

Activation
Sit 2 Stand
KB High Pull
1 Min Ankle Mobility

Strength
EMOMX8
2 Power Clean

WOD
3RFT
10 Front Squats 155/105
20 Chest to Bar Pull Ups
50 Double Under

OR

3RFT
10 Front Squats 135/95
20 Pull Ups
50 Single Under



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Saturday April 29, 2017

4/28/2017

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Warm Up
Calf Mobility
General Dynamic Flex

Activation
Farmer Carry
&
Weighted Push Ups

WOD
4RFT
15 Box Jumps 30/24
400m Run

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Friday May 5, 2017

4/27/2017

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Warm Up
Shoulder Mobility
General Dynamic Flex

Activation/Strength
Snatch Progressions
+
Work on medium snatch singles focusing on technique

WOD
"Nancy"
5RFT
400m Run
15 OHS 95/65



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Friday April 28, 2017

4/27/2017

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5K DAY!!!

3.2 Mile run with your buddies. It's not that bad, you CAN do it.

Dress Warm... however best dressed award 
will receive a Fit-Aid!




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Thursday April 27, 2017

4/26/2017

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Warm Up
General Dynamic Flex

Activation
100m Partner Banded Run
30 Partner Wall Balls
15 Synchro KBS
x3

WOD
Teams of 3
3RFT
100 Cal Row
50 Bench Press 115/80
400m Team Run



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Wednesday April 26, 2017

4/25/2017

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Warm Up
Mobility
General Dynamic Flex

Activation
Glute Bridge Series


Strength
Deadlift 7x1


WOD
AMRAP 15
1 Round of "Strict Cindy"
30 Double Unders






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Tuesday April 25, 2017

4/24/2017

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Warm Up
Front Rack mobility
General Dynamic Flex

Activation
Clean Prep

Strength
A) 10 minutes to find a Front Squat Heavy Single

B) 10 minutes to find a Hang Squat Clean Heavy Single

C) 10 minutes to find a Squat Clean Heavy Single



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Monday April 24, 2017

4/23/2017

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Warm Up
Dynamic Flex
+
Runner Drills

Activation
Over Unders
Banded Good mornings
TRX Row

WOD
For Time:
1000m Run
21 KBS 53/35
21 Goblet Squats
800m Run
15 KBS
15 Goblet Squats
600m Run
9 KBS
9 Goblet Squats

POST WOD
Group Stretch


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Saturday April 22, 2017

4/21/2017

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Warm Up
General Dynamic Flex

Activation
EMOMx 10
Turkish Get Up x1/1
Med Ball Sit Up x8-10

WOD
4RFT
15 Burpee Box Jump (or step up)
20 Cal Row
16 DB Snatch 40/25 (total)



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Friday April 21, 2017

4/20/2017

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Warm Up
Shoulder Mobility
General Dynamic Flex

Activation
Gymnastic Skill session of;
-Legless Rope Climbs
-Hand Stand Walks
-L Sit holds
-Strict T2B


WOD
"Nicole"
AMRAP 20
Run 400m
Max unbroken Pull Up
*Your score is the amount of pull-ups you get during the 20 minutes



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    D.J. Hillier

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Location
17630 Juniper Path, Suite F
Lakeville, MN 55044

* Enter in through the doors under the sign that says "Juniper Commons". We are located down the hall to the left.


Hours
M-TH: 5:30 am - 7:30 pm
Fri:     5:30 am - 5:30 pm
Sat:    8:00 am - 1:00 pm
Sun:   7:30 am - 1:00 pm


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"This place is more than just a gym. It is one of the best resources for becoming a better person."
​-Cres N.
 
CrossFit Journal: The Performance-Based Lifestyle Resource
  • Home
  • About
    • Why Mi5 Video
    • Membership Rates
    • Meet Our Staff
  • Join Mi5
    • Get Started
    • Drop In
  • Schedule
  • PROGRAMS
    • CrossFit Lakeville
    • Classes
    • Personal Training
    • Nutrition Coaching
  • Contact
  • Mi5 Members