Wednesday CrossFit

CrossFit Lions East, CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

A. General

3 rounds

1 min cardio

7/7 Single leg Glute Bridge

B. Mobility

4 min Hamstrings smash

C. Specific

5 Pull from mid-shin to above the knees

5 Pull from mid-shin to below the knees

5 Muscle Snatch

3 sets:

1 Paused Muscle Snatch (above the knees)

1 Paused Muscle Snatch (Below the knees)

1 Muscle snatch

Weightlifting

Metcon (Weight)

5 sets:

– 1 Paused Power Snatch (Above the knees)

– 1 Paused Power Snatch (Below the knees)

– 1 Power Snatch from the floor

Metcon

Metcon (Time)

5 rounds for time (20min time cap):

400m run

10 Strict HSPU
Pick a HSPU progression that allows you to do the first set of 10 in 3 sets or less.