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

Warm-up

Warm-up (No Measure)

EMOM 8

8 kb swings + 8 box jumps
keep the swings and box jumps easy. Newer athletes shoudl be 6 reps of each

Warm-up (No Measure)

3 sets

8 slam balls

8 wall balls
Use the WB to do the slams and off course the wallballs.

Weightlifting

Metcon (Weight)

Part 1

EMOM for 8 min:

3 rep power snatch

rest 3 min

Part 2

EMOM for 8 min:

3 rep power snatch at 85% of what you worked up to in part 1
Part 1 you will accent up in weight to a heavy triple by the 8th minute. Part two you will go down in load to 85% of what you worked up to and try and get all the next 8 sets will no fails.

Coaches, please take new athletes aside during part 1 and just work tech with them for the first 8 min of this part. They can then jump into Part 2 at a nice easy load.

Finisher

Metcon (No Measure)

2-3 sets:

50 abmat sit-ups

50 glute bridges
For glute bridges just put your back on the ground and raise the hip up till open, pause a beat and then bring your bum back to the floor.