Monday CrossFit

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

Warm-up

Warm-up (No Measure)

A. General

3 Rounds

1 min cardio

6/6 Step-Ups

6/6 Single Leg Glute Bridge

30 Seconds Elbow Plank

B. Mobility

World Greatest Stretch 15 reps/side

C. Specific

10 Scap Pull

10 PVC Prone Press facing the ground https://www.youtube.com/watch?v=h5WwBjG9Kzs

10 W hyperextension on ground

Weightlifting

A: Metcon (No Measure)

E2MOM x 5 (10 min )

Row 12/10 cals

2 Snatch @ 75%
These are squat snatches. Newer athletes can spent these 10 min just working the snatch. Forget about the row and the timing. Spend a few minutes building up to your 75% load. Ideally you aren’t having to change weight very often in this section.

B: Back Squat (4×4 @ 85%)

Metcon

Metcon (AMRAP – Rounds and Reps)

3 x 5 minutes Amrap

Amrap 1

12 TTB

6/6 DB Hang Split Snatch

Rest 1 minute

Amrap 2

12 Pull-Ups

12 DB Hang Squat Clean

Rest 1 minute

Amrap 3

12 Ring Dips

12 DB Thrusters
Pick a medium weighted DB and stick with that for the 3 amraps. If you aren’t sure between two weight then go for the lighter one.