CrossFit Lions West – CrossFit
Warm-up
Warm-up (No Measure)
3 sets:
45 sec cardio
6 hang squat snatches w/ dowel
8 single leg glute bridges per side
Weightlifting
A: Snatch (medium weighted double (12 min))
Squat Snatch. Rest as needed. Working doubles. These can be touch n go or resets on every rep. Up to you.
B: Front Squat (4×5, accending in load )
Don’t work up to a really heavy 5 rep weight. Build to medium heavy for 5.
Metcon
Metcon (No Measure)
2 sets:
each set is:
EMOM for 8min:
1- 5 x (5 air squats + 1 burpee)–30 reps in total
2- 16/12 cal cardio
rest 3 min between EMOM sets