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

Warm-up

Warm-up (No Measure)

A.3 min cardio

B.

2 sets:

Seated sots press x15

Hang power snatch x10

Hang squat snatch x5

Weightlifting

A: Metcon (Weight)

Snatch complex

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

Metcon (AMRAP – Rounds and Reps)

amrap in 12 min:

200m run

12 Push press 95/65
PP should be unbroken in round 1.