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

Warm-up

Warm-up (No Measure)

A. 3 min cardio

B. Sots press Progression

– Seated on box

– With plates under your heels

– Standard

– Starting with the bar in front rack

position

Sots press on box:https:// www.youtube.com/watch?v=tQ5xm-gdkcc

Sots press on plates:https:// www.youtube.com/watch?v=HbmeJEqJ2WE

Sots press: https://www.youtube.com/watch?v=aYQm2XWJMNA

Front rack sots press

C. Specific

3 sets

5 No feet muscle snatch @empty bar

5 Box jumps

Weightlifting

Metcon (Weight)

Snatch Complex

5 sets:

5 snatch grip deadlift

5 power snatch

5 hang power snatch

Metcon

Metcon (Time)

4 rounds for time:

200m run

20 alternating front rack reverse lunges @95/65

20 Burpees over bar, lateral

Time Cap: 18 minutes

RX + = 135/85