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

Warm-up

Warm-up (No Measure)

3 rounds:

7 RDL

7 muscle cleans

7 thrusters

7 good mornings
This can be done with a dowel or a light barbell

Weightlifting

A: Metcon (No Measure)

Pause Power Clean and Jerk 4×2+2
2 pauses power clean* +

2 pauses jerk (pause in dip and in reception)

Pauses clean: below the knees, power position. Use these pauses to reflect on the positions plus weight in your feet.

This is more of a warm up then for heavy load

B: Metcon (No Measure)

Power Clean and Push Jerk
Power clean and push jerk 3 + 2 @ 60%

3 + 2 @ 65%

3 x 2+2 @ 70%

Metcon

Metcon (No Measure)

EMOM for 6 min:

45 sec of DB box step overs 24/20″ + 35/20 lbs

rest 1 min

Amrap in 9 min:

21 cal row/bike/ski

15 pull-ups

9 box jumps 24/20
You need to warm-up and set up for both parts before you start.