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

Warm-up

Warm-up (No Measure)

4 rounds:

row/bike/ski 1 minute

12 Behind the neck snatch grip thrusters

Weightlifting

Snatch (3 x 2+2+2+2)

5 sets

2 high pulls from hang

2 hang power snatch

2 snatch balance

2 OHS

Use this as a wam-up. Increase in load but not to a heavy weight.

Metcon (Weight)

Squat Snatch

1 x 4reps @ 60%

1 x 4 reps @ 70%

3 x 4 reps @ 75%

Metcon

Metcon (No Measure)

3 sets:

1 min max cal ski erg

20 walking lunges

15 KB swings

10 burpees

3 min break
You are meant to hit this. There is no sub for the skierg. Everyone will use it and every set has to start with it. Have the class setup in a line and when one becomes availalbe and you are past your 3 min break then you hit it and start your next round.