Friday CrossFit

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


Warm-up (No Measure)

A. 3 min cardio

B. Mobility

PNF lat stretch on bench

10-15 rep

– Contraction for 7-10 seconds

(pushing elbows on the bench)

– Stretch for 7-10 seconds

– relax as needed

C. Technical

2 sets

5 snatch grip DL

10 overhead squat

5 Box jumps + step down


A: Snatch

Every 30 seconds for 5 minutes

2 squat snatch @ 50-55%

Singles or TNG

Newer athletes can simply work on squat snatches for 10min. Do singles and rest as needed.

B: Back Squat (5×10)


Rest 60-90 seconds between sets


Metcon (No Measure)

10 min of cardio:

every 2 minutes stop and perform:

max set of strict HSPU
You can and should switch your cardio up. Try and hit the cardio at about 60-70% effort.

Seated DB press is the sub, if piked HSPU are not happening. Pick a weight that is good for around 10 reps.