Announcements
Free DNA Power info-session. Details on our IG
Sat Nov 17, 11:45am
@Lions East
RSVP Chris@CrossFitLions.com
CrossFit Lions East / Maker’s Body CrossFit, CrossFit Lions West – CrossFit
Warm-up
Warm-up (No Measure)
4 rounds
Row/ski 200m
10 KBS
10 WB
Gymnastics
Metcon (No Measure)
14 min pulling gymnastics work
If you have:
– Ring muscle ups then do sets of 3 beat swings followed by “x” amount of mucle ups.
– Pull-ups then do sets of 3 beat swings followed by “x” amount of kipping pull-ups (not butterfly and if you can do CTB)
– Banded pull-ups then work sets of roungly 5 strict banded pull-ups
Metcon
Two versions of this workout. Version 1 is RX and version 2 is for newer athletes
1: Metcon (Time)
100 Hang Power Snatches @75/55
EMOM do 5 burpees
This includes the first minute. That means at GO you must do 5 burpees before you can pick up the bar. This power snatch should be light. 20 plus reps if you were fresh. If you are getting really gassed in the WOD, take 1 min completely off and then get back in the workout.
2: Metcon (Time)
3 rounds for time:
20 alternating DB snatches
20 walking lunges
20/15 cal row/bike/ski