CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

5 min

1- 60 sec cardio

2- 30 sec dowel DL + 30 sec dowel strict press

3- 30 sec dowel hang squat clean + 30 sec dowel push press

4- 30 sec dowel DL + 30 sec dowel split jerk

5- 60 sec cardio

Weightlifting

Leaderboard Lift

Metcon (Weight)

EMOM for 14 min (Leaderboard Lift):

1 Squat Clean and Jerk
Ascend up in weight. Your goal is to establish a a heavy single within this interval structure. If you make that weight before the final set you should go down in load for however many remaining sets you have. If you fail two minutes in a row, then you must go down in weight. Newer athletes can take the Jerk out of the movement and just work on the squat clean and don’t worry about working up to a heavy single.

Metcon

Metcon (No Measure)

EMOM for 18 min:

1- 15/12 cal cardio

2- 6 devils press 35/20

3- 12 light goblet squats 35/20
Goblet squat will be the same weight as the devils press, except you are only using one of the DB. If you can’t finish the prescribed cardio in 45 sec or less in round one then whatever number you get to will be the number for the rest of the wod. If you fail at any point, take a minute off and get back in the workout.