Mi5 Fitness | Crossfit Lakeville
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Friday July 1st, 2016

6/30/2016

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Warm Up
Front Rack Mobility: Lax Smash forearms and triceps
Dynamic Flex

Activation
20/10
Goblet Squat & CrossOver Symmetry

Strength
Front Squat 6x6

WOD
"Grace"
30 Clean & Jerks 135/95


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Thursday June 30th, 2016

6/29/2016

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Warm Up
Shoulder Mobility + Activation
Dynamic Flex

Activation
5 Minutes working on Behind The Neck Snatch Grip Push Press
10 Minutes working on the Sotts Press


Strength
EMOM X10
1 Hang Power Snatch + 1 Hang Squat Snatch

Accessory Work
Weighted Push Ups x8
Weighted Sit Ups x10
x5


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Wednesday June 29th, 2016

6/28/2016

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Warm Up
Lax Ball Smash
Dynamic Flex

Activation
Med Ball Series
& 
Rope Climb Progressions

WOD
4RFT
600m Run
4 Rope Climb
40 ft DB Walking Lunge 50/30


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Tuesday June 28th, 2016

6/27/2016

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Warm Up
Calf & Ankle Mobility
Dynamic Flex

Activation
Lunge Series

WOD
7RFT
7 Burpee Box Jumps
28 Double Unders

Skills
4 Rounds NOT for time
10 Strict Pull Up
10 Evil Wheel

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Monday June 27th, 2016

6/26/2016

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Warm Up
Hip Mobility
Dynamic Flex

Activation
Wall Squat x8
Scap Push Up x10
Anti Core Rotation x12/12

WOD
YOU PICK!
Granite Games 16.3
17min AMRAP
12 C2B Pull Up
8 Deadlift 
12 HSPU
8 Deadlift

OR

5-10-15-20-15-10-5
OHS 95/65
T2B



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Saturday June 25th, 2016

6/24/2016

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Warm Up
Med Ball Series

WOD
"Holleyman"
30 RFT
5 Wall Ball
3 HSPU
1 Power Clean 225/165
*Scale the power clean as needed but make sure it's decently heavy. Enjoy!


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Friday June 24th, 2016

6/23/2016

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Warm Up
Mobility- Ankles
Dynamic Flex

Activation
20/10
Sit to Stand
CrossOver Symmetry

Strength
OverHead Squat
5-5-5-5

WOD
3RFT
200m Run
11 OHS 115/80
22 Ab-Mat Sit Ups


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Thursday June 23rd, 2016

6/22/2016

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Warm Up
Mobility- BB Smash
Dynamic Flex

Activation
20/10
Hollow Rock
Lateral Lunge

Strength
EMOMX7
3 Hang Power Cleans

WOD
For Time:
400m Run
27x Single Arm KB Swing or KB Snatch (Total)
27x Box Step Up 24/20 (No weight)
400m Run
21x Single Arm KB Swing or KB Snatch (Total)
21x Box Step Up (No weight)
400m Run
15x Single Arm KB Swing or KB Snatch (Total)
15x Box Step Up 24/20 (No weight)



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Wednesday June 22nd, 2016

6/21/2016

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Warm Up
Mobility
Dynamic Flex

Activation
Turkish Get Ups
+
Rowing Intervals 
13/10 Calories AFAP rest 2:00 x4

WOD
6RFT
7 Thrusters 95/65
14 Pull Ups


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Tuesday June 21st, 2016

6/20/2016

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Warm Up
Mobility
Dynamic Flex

Activation
Deadlift Prep

Strength
A) Deadlift 4x8

B) Heavy Farmer Carry 4x50m

Accessory Work
"Midline Washout"
15 Ab-Mat Sit Up
20 Superman
25 Flutter Kick (4 second hold)
30 Banded Good mornings
1-2 rounds



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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:        7:00 am - 1:00 pm
Sun:       7:30 am - 1:00 pm


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​-Cres N.
 
CrossFit Journal: The Performance-Based Lifestyle Resource
  • Home
  • About
    • Why Choose Mi5?
    • Membership Rates
    • Our Facilities
    • Meet Our Staff
    • Trusted Resources
  • Join Mi5
    • Get Started
    • Drop In
  • Schedule
  • PROGRAMS
    • CrossFit Lakeville
    • Classes
    • Personal Training
    • Nutrition Coaching
  • Contact
  • Mi5 Members