CrossFit Lions East, CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

A. General

2 rounds

30 seconds Row/Bike/Ski/Run

5/5 bodyweight lunge + twist

B. Mobility

Band Y pull + OH Squat

https://www.youtube.com/watch?v=I-zwPJgcbBw

C. Specific

2 sets:

5 snatch PP

5 overhead squats

5 snatch grip DL

Weightlifting

Hang Snatch (5 x 2+2 (two hang power + 2 hang squat))

start light and build. You can’t put the bar down between reps.

Metcon

Metcon (Time)

4 rounds for time (12 min time cap):

7 Double DB Thrusters

14 TTB

7 Double DB Snatch

7 Bar Muscle Ups/ 7 CTB pull-ups/ 7 pull-ups
Pick a db weight that you could unbreak both the thruster and the double KB snatch. For the KB snatch, think of it as the top part of the devils press. Feet a bit wider and DB starting inside your legs.

Finisher

Metcon (No Measure)

3 sets

10/10 Bird Dog Hold + Horizontal Band row

10/10 Side plank + Banded lateral raise

Bird dog + Row: https://www.youtube.com/watch?v=zHu29oaPdto

Side plank + lateral raise: https://youtu.be/FmfbdQ5olOU