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

Warm-up

Warm-up (No Measure)

5 min cardio

Metcon

Metcon (No Measure)

We are going straight Thunderbro this Saturday. Every exercise is 8 sets of 8 reps with only a 30 sec rest between sets. Also if it says Tempo then you also do a 3 sec negative. You will only have 2 min between exercises to find a weight for the next one.

1. Romania DL (Tempo)

2. Barbell Strict Press

3. DB Hang Power Cleans

4. Close grip bench press (Tempo)

5. Barbell Good Mornings (Tempo)

6. Arnie Press

Loading needs to feel pretty good for the first set of 8. All 8 reps should move at the same speed and effort. If you start to fail, don’t take the weight down just do less reps. If you are failing with a load that also have Tempo in it, you can ditch the tempo and try and do the 8 reps at normal speed. Have fun, stay focused and try and get through this volume.