CrossFit Lions East / Maker’s Body CrossFit, CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

7 snatch grip RDL

7 hang snatch high pull

7 muscle snatch

7 overhead squats

7 snatch balance
Dowel or empty bar will work here.

Weightlifting

A: Metcon (Weight)

EMOM for 10min:

3 TNG power snatch
you can increase weight as you go along. These have to stay Tap N Go unless you are a new athlete, then you are welcome to reset every rep. You score will be your highest weight made in any set

A: Metcon (Weight)

EMOM for 10min:

3 TNG power snatch
you can increase weight as you go along. These have to stay Tap N Go unless you are a new athlete, then you are welcome to reset every rep. You score will be your highest weight made in any set

B: Metcon (No Measure)

Snatch Pull

4×4 @85-100%
For this section, hips need to be low and chest high. This is training, you are trying to TRAIN the right positions at a high load BUT load means NOTHING here if you cannot keep your back straight, and maintain torso angle. You’re also trying here to apply the technical drill we saw in section A so focus on your feet applying pressure evenly into the ground. Use straps to help you focus on the more important points of this lift and not your grip. Don’t even think about doing a shrug or a pull until you get to your hip, too often I see athletes shrugging as a means to extend the hip and this is a bad mistake. Watch this video and pay attention to how the athletes move: https://youtu.be/8iEx7N78iK8

Metcon

Metcon (No Measure)

4 sets on either bike or ski:

60 sec medium pace

30 sec easy

30 sprint

rest 2 min
You can split the class in half. One can per working while the other can be resting. If you have larger than 12 person class you can use the rowers. Moderate pace does not mean easy. It means like 70%. You should be working in that minute. Easy doesn’t mean nothing, but you can take the pace down. Hard is ALL OUT. damper 4/3 for the bikeerg.