CrossFit Lions East / Maker’s Body CrossFit, CrossFit Lions West – CrossFit
Warm-up
Warm-up (No Measure)
A. General
5 min bike/row/ski @mod pace *sprint last 10 sec of each minutes
B. Specific
2 rounds
10/10 banded side walk
10 banded lat pull downs
5/5 one leg glute bridge
B2. EMOM 8
1- 2 power clean + 2 front squat (build to a light load)
2- 10 box jumps
Weightlifting
A: Split Jerk (6×1 )
You can use the racks.
B: Front Squat (4×5)
Don’t go too heavy here. Build to a comfortable load
Metcon
Metcon (No Measure)
E2MOM for 12 min:
10 Dead Ddeadlifts 185/135
10 DB box step ups (5 per side)
Dead Deadlift = you cannot tap n go your reps. A easy way to do this is release your grip on the bar every rep. Flash your fingers open and then make your next lift. Important to pay attention to your back posture on every rep.
Pick a DB weight that allows you to do the 10 reps unbroken in round 1. DL should be medium weighted for 10 reps.