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

Warm-up

Warm-up (No Measure)

EMOM for 9min:

1-45 sec cardio

2-8 goblet squats + 20 sec bar hang

3- 10 push-ups + 10 sit-ups

Metcon

Metcon (Time)

5 rounds:

run 400m

30 burpees

30 air squats

3 power snatch @ 75% (singles)
Spent 8 min or so warming up your power snatch to the desired percentage. If you don’t know your 1rm power snatch then this should be heavy enough that you have to think about good technique each rep. If you are a newer athlete to the snatch then keep the weight light.

Finisher

Metcon (No Measure)

4 sets:

10 rep DB bench press

20 single leg DB DL (10 per leg)

30 banded lat pull downs

rest 90 sec
You can change load per set as needed.