CrossFit Lions East, CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)A. General 3 min cardio B. Mobility PNF lat stretch on bench 5 repetitions/side – 7-10 seconds contraction – 5-10 seconds stretch C. Specific 2 sets 5/5 Light DB Snatch 10...
CrossFit Lions East, CrossFit Lions West – Olympic LiftingWeightliftingWarm up 2 rounds ntf use for both 2 pull 2 power 2 hang 2 full 2 bal/ jerk E2mom 16min High hang+ low hang +snatch E2mom 24min Clean+hang+fs+jerk Front squat 1+1 pause Rm,...
CrossFit Lions East, CrossFit Lions West – LIFT + SWEATWarm-up5: Warm-up (No Measure)5 min light cardio 5 min foam rollLIFTMetcon (No Measure)5 sets: 30 sec max DB curls 30 sec bicycle crunches rest 30 secSWEAT2 min rest between partsA: Metcon (No Measure)8 min...
CrossFit Lions East, CrossFit Lions West – LIFT + SWEATWarm-upWarm-up (No Measure)emom for 9 min: 1- 45 sec cardio 2- 30 plate jumps 3- 30 sec bottom of squat active hold (you can’t sit on your heels)SWEATMetcon (Time)2 rounds for time: 100 sit-ups 90 air...
