CrossFit Lions East / Maker’s Body CrossFit, CrossFit Lions West – CrossFit
Warm-up
Warm-up (No Measure)
A. General
EMOM 9
1- 40 sec cardio
2- 20 alternating DB/KB OH reverse lunge @light load (40 sec max)
3- 45 sec on elbows plank
B. Specific
2 sets:
7 Banded Y
7 Overhead squat (empty bar)
7 snatch pull (empty bar)
Weightlifting
A: Snatch (5 x 1+1 @65-75%)
Power Snatch + Squat Snatch
B: Back Squat (5×4)
Build up in load. Don’t go to a weight that you require a spot.
Metcon
Metcon (AMRAP – Rounds and Reps)
Amrap 12 minutes
12 Push press @ 95/65
24 abmat situps
48 double unders
Push press should be light loaded. Easy to hold for 12 reps.