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

Warm-up

Warm-up (No Measure)

A. 3 min cardio

B. Mobility

B1. Foam roller prayer stretch

10 reps, with 5 sec hold at extension

B2. Muscle snatch is squat position with dowel

10 reps

Weightlifting

A: Squat Snatch (Hand power snatch + 2 rep hang squat snatch)

14 min of work. Build to a heavy load for this complex. Newer athletes will keep the bar light.

B: Metcon (AMRAP – Reps)

2 sets:

1 min max rep back squat 95/65

1 min rest
The weight should be very light. No rack needed. Take this off the floor.

Metcon

Metcon (No Measure)

EMOM for 18 min:

1- 12 alternating DB snatch

2- 15/12 cal cardio
DB snatch should be doable but challenging for the 12 reps unbroken. Have your DB right beside your cardio station. Pick one piece of equipment and stick with it.