CrossFit Lions East / Maker’s Body CrossFit, CrossFit Lions West – CrossFit
Warm-up (No Measure)
A.3 min cardio
Seated sots press x15
Hang power snatch x10
Hang squat snatch x5
A: Metcon (Weight)
4 sets @ascending to a heavy
2 High hang snatch
2 Snatch above the knees
2 Snatch below the knee
2 Snatch from the floor
These are squat snatches. Newer athletes can work the hang squat snatch. Do sets of 3.
B: Back Squat (5×3+1)
This is how you should perform this section:
Set yourself up under the bar on the rack with your feet in your squat stance. Un-rack the bar and walk back for 2-3 small steps. Brace your core (take a deep breath and lock it in), pull the bar on your traps and perform the squat, holding your breath until the end of the ascent to promote spinal stability. Perform 3 more reps and put the bar on the rack. Rest 15-20 seconds and repeat for 1 more reps. Rest 2-3 minutes.
When setting up for a heavy squat, avoid moving yourself under the bar in a lunge stance with relaxed upper back. Make sure you are ready to squat as soon as you un-rack the bar.
Metcon (AMRAP – Rounds and Reps)
amrap in 12 min:
12 Push press 95/65
PP should be unbroken in round 1.