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

Warm-up

Warm-up (No Measure)

EMOM 9 minutes

1-Row 40 seconds (or bike)

2-Ski erg 40 seconds

3-15 scap push-ups

Weightlifting

Warm-up (No Measure)

2 sets

8 bent over rows, snatch grip

8 slow muscle snatch, no contact

8 slow muscle squat snatch, no contact

8 behind the neck snatch grip thrusters
muscle squat snatch is as it states. A squat snatch where the bar doesn’t touch the body. You will bend the arms a bit early and pull the bar up.

Power Snatch (5×4)

4 @ 60%

4 @ 65%

3 x 4 @ 70%

Watch this video about the leg drive in the olympic lifts: https://youtu.be/K9QJm-Utav8. Your goal today in the snatch is to get to this full leg extension and to make aggressive, flat footed sound with your feet + elbow lock out at the same time. Be snappy but only after that full extension from the leg drive. NO TNG.

Shoulder Press (4×3)

work up in weight. 4 sets in total. Last set should be hard

Metcon

Metcon (AMRAP – Reps)

Amrap 8 minutes

2, 4, 6, 8 etc

Burpee to target ( use a pull-up bar that you have to jump to touch

Wall balls