Friday CrossFit

CrossFit Lions East, CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

A. General

3 min cardio

B. Mobility

T-spine extension on wall

10-15 breaths

Hold every breathe for 5-6 seconds

https://www.youtube.com/watch?v=Lr0jrKKkQ2M

C. Specific

C1. Shoulder

10 Band M pulls

10 Band T pulls

10 Band Y pulls

C2. Snatch specific:

Sots press x 10

Weightlifting

Snatch (2×3,2×2,2×1 )

Hang Squat snatch from just above the knee. Two sets of 3, two sets of 2 and then 2 sets of 1. Rest as needed. Accend in load. Newer athletes should keep the barbell light and just work on 3 rep hang squat snatch.

Metcon

Metcon (Time)

20 min clock

At the 0:00

20 Power Clean @ 135/85

30 Burpees over the bar

30/22 cal cardio

10 Ring Muscle-ups/20 pull-ups

At the 10:00 mark

10 Ring Muscle-ups/ 20 pull-ups

30/22 cal cardio

30 Burpees over the bar

20 Power Clean @ 135/85
If you finish before the 10 min is up then you get rest. If you don’t complete the first section before the 10 min is up, you stop and start the next section. If you get to 12 pull-ups when the 10 min mark is called then you stop and start the 20 pull-ups of the next section. Bar Muscle ups for larger classes would also be fine in this workout.