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

Warm-up

Warm-up (No Measure)

3 min row/bike/ski

then:

2 min bottom of squat hold w/ barbell across knees

then:

15 hollow body lat pull downs

15 hollow body Y pulls

Weightlifting

A: Metcon (Weight)

Muscle Snatch: 3,3,2,2,1,1

B: Metcon (Weight)

Snatch Push Press + Overhead Squat 2+2 x3

C: Metcon (Weight)

Squat Snatch: 3×3, 3×2, 3×1

D: Metcon (Weight)

Front Squat 5,4,3,2,1