Wednedsay CrossFit

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

Warm-up

Warm-up (No Measure)

A. HR activation

4 min cardio:

(30 sec slow, 20 sec mod, 10 sec fast)

B. Mobility

B1. T-spine

Foam roll prayer stretch

3 x 30 sec hold (5 deep breaths)

B2. Hips

Deep goblet squat press out

*Go deep on a goblet squat and push your knees out with your elbows for a few seconds and relax. Repeat for 4-5 reps*

C. Specific Activation

2 sets

5 muscle snatch

5 drop snatch

5 overhead squats
Foam Roll prayer stretch: https://youtu.be/5CjsKvZIApA

Weightlifting

Metcon (Weight)

EMOM for 10 min:

@ 70-75%

1 power clean + 1 squat clean + 1 split jerk
warm up a load and try and hold across.

Back Squat (6×4 @ 85%)

Build up to 85% and do all 6 sets at this load. Rest up to 2 min between sets. No more.

Metcon

Metcon (AMRAP – Rounds and Reps)

amrap in 6 min:

20 walking lunges

5 devil presses 35/20