Friday CrossFit

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


Warm-up (No Measure)

A. HR activation

2 rounds:

30 seconds cardio

30 seconds side Plank (Left)

30 seconds cardio

30 seconds side Plank (Right)

B. Mobility

World greatest stretch

2 sets of 10-15 rep/side

C. Post chain activation

2 rounds:

5 Glute bridge, hold 5 seconds at the top

5 Kang squat, hold 5 seconds at the bottom


Power Snatch (6×4 )

Newer athletes that haven’t done the snatch yet will work with their coach to go over the movement and spend this time learning it.

If you are comfortable with the power snatch you will accend up in load. You may drop the weight each rep or tap and go from the deck.


Metcon (No Measure)

EMOM 20 min:

1- 10 alternating DB snatch + 30 double unders

2- 8/6 cal cardio+ 5 burpees
Pick a DB weight that allows you to do 10 reps comfortably. Plate jumps will be the sub for Double unders today. Switch up the cardio machines.

If you fail a minute then take the next minute off and get back in the workout. You can do that as many times as needed.