CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

Dowel work:

3 min:

1- 2 DL + 2 hang power cleans + 2 press

2- 2 hang squat cleans + 2 push jerks

3- squat clean + jerk
dowel for all 3 min. Your goal is NOT to try and get as many reps as possible. You will do as many qualify rounds of each part in each minute. For min 1 when you are done your second press then you do the DL again.

Weightlifting

Metcon (No Measure)

EMOM for 8 min:

1- 2 squat cleans

2- 1 power clean + 2 push jerks
You can adjust load between the two sections but the idea is that you wouldn’t have to. Don’t go above medium weight here. Again we are just trying to re-indroduce the movements.

Metcon

3 min break between parts. Use a different piece of cardio equipment in each part

A: Metcon (AMRAP – Rounds and Reps)

amrap in 10 min:

15/12 cal cardio station 1

15 two handed DB push jerk

1 min break
You have to push jerk the DB, not push press. You should pick a DB weight that allows you to do 15 reps unbroken.

B: Metcon (AMRAP – Rounds and Reps)

amrap in 10 min:

5 sprawl burpees

10/8 cal cardio station 2