CrossFit Lions East / Maker’s Body CrossFit, CrossFit Lions West – CrossFit
Warm-up
Warm-up (No Measure)
A. 3 min cardio
B. 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
https://youtu.be/DHHipDrNfPk
C. 2 sets
5 Muscle snatch, no hook grip no contact
5 Pressing snatch balance
5 sots presses
Weightlifting
Power Snatch (5 x 4 cluster set)
cluster set: perform 2 reps TNG, rest 5-10 seconds then 2 singles. Go as heavy as you can.
The purpose of doing this section in cluster set is to allow you to apply an higher power output on the 2 last reps of each set. With that said, make sure to push as aggressively as you can against the ground with your feet as you extend your hip to pull the bar up. This should be the point you focus on for today.
Newer athletes will use this time to work the power snatch. Don’t worry about the TNG or the clusters. Work quality singles.
Metcon
Metcon (Time)
2 rounds for time (25 min time cap):
75 Wallballs @ 20/14
50/40 cal cardio
15 Bar Muscle ups/CTB pull-ups/Pull-ups
Don’t adjust the numbers of WB or Cal. Its ok if its a struggle. Pick a pull-up progression thats appropriate. If you have BMU but don’t have a bunch in a row you could take down the number to 5 or 10 reps.