CrossFit Lions East, CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

A. 3 min cardio

B. Mobility

T-spine rotation in deep squat position 10/side

C. Specific

3 sets

5 med ball clean +

5 straight leg box jumps

Weightlifting

A: Metcon (Weight)

Clean and jerk technical

5 sets

1 squat clean

1 squat clean thruster

1 squat clean into split jerk

up to 50-60%
If you haven’t worked on the split jerk very much then don’t worry about jumping into that out of the squat. Just do a squat clean and split jerk as the last movement. Shouldn’t be super heavy. You can reset on each lift.

B: Push Press (5×3)

Metcon

Metcon (Time)

For time:

50 HSPU

*Do 20 walking lunges everytime you break

10 min time cap
Pick a HSPU progression that you can do 7 or more reps in a row with. You can kip these.