Friday CrossFit

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

Warm-up

Warm-up (No Measure)

5 rounds:

30 double unders

10 push-ups

10 shoulder taps from push-up position

Gymnastics

Two Options For This Gymnastics Part

A: Metcon (No Measure)

10 min Handstand walk practice
If you don’t feel comfortable with handstand walking, you can work on handstand holds against the wall.

B: Metcon (No Measure)

10 min:

piked HSPU/ seated DB press work.

5-10 reps per set. Rest as needed between sets.

Metcon

Metcon (Time)

10 rounds (18 min time cap):

10 power snatch @ 95/65

10 box jumps 24/20

rx+ 115/75
Power snatches should be doable for 10 reps unbroken even though you should think about breaking up the snatches right from the start of this workout. Newer athletes can do an alternating DB snatch as a sub for today.