CrossFit Lions East / Maker’s Body CrossFit, CrossFit Lions West – CrossFit
Warm-up (No Measure)
A. EMOM 10 minutes
1- 45 seconds cardio
2- 45 seconds burpees box step overs
B. 3 rounds
– 10/10 KB deadbug
– 10 scap pulls
Bench Press (6×3 accross)
warm up to a challenging weight for 3 reps and try and hold that across for all 6 sets. 90 sec rest between sets. Newer athletes can do sets of 6 reps and accend up in weight throughout the sets.
Pull-ups (5 sets of “x” strict PU)
Unbroken sets each round. 90 sec rest between sets. Max out each set.
Metcon (AMRAP – Rounds and Reps)
amrap in 6 min:
27 hang power clean 95/65
27 push press 95/65
Barbell weight should allow 10 easy reps of each movement when fresh. This has to be a push press and not a push jerk.