CrossFit Lions West – LIFT + SWEATWarm-upWarm-up (No Measure)3 min bottom of squat hold 1 min passive hang on pull-up bar or rings 3 min lacrosse ball workLIFTMetcon (No Measure)EMOM for 8 min: 20 sec goblet squat 20 sec Russian swings 20 sec restSWEATMetcon (No...
CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)rounds in 5 min: 10 dowel hang squat snatches 10/8 cal cardioWeightliftingA: Metcon (No Measure)EMOM for 8 min: 2 rep hang squat snatchB: Metcon (No Measure)EMOM for 8 min: 8 barbell bent over...
CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)4 min: 1-arm circles 30 per side 2- jumping jacks 3- runners stretch 30 sec per 4- passive bottom of squat holdWeightliftingMetcon (No Measure)EMOM for 9 min: 1- 5 heavy DB strict press right arm + max rep...
CrossFit Lions West – CrossFitWarm-upWarm-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 + jerkdowel for all 3 min. Your goal is NOT to try and get as many reps as possible. You will...
CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)3 min lacrosse ball work quad stretch 1 min per calf smash 1 minWeightliftingMetcon (No Measure)5 sets: Front Squats 5x5MetconMetcon (AMRAP – Rounds and Reps)3 min on, 2 min off for 4 sets (19 min...
