CrossFit Lions East / Maker’s Body CrossFit, CrossFit Lions West – Olympic Lifting
Warm-up
Warm-up (No Measure)
3 min bike/ski/row
3 min barbell quad smash
3 min barbell chest/bi smash
Weightlifting
Warm-up (No Measure)
Muscle Clean +Tall Clean + Squat Jerk + Sots Press (3+3+3+3) x 3
Panda Pull + Clean + Jerk x 5 working sets
Clean Deadlift: 5×3 @ 100% of best clean
3 sets:
Weighted Chin ups x 5-10
Barbell Curls x 10
Weighted Hip Extensions x10