CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

5 min:

1 – cardio

2- bottom squat hold

3- banded pull a parts

4- 10 push-ups + 10 squats

5- cardio

Weightlifting

LEADERBOARD Weightlifting

Metcon (Weight)

“LEADERBOARD Weightlifting”

Every 2 min for 5 sets:

5 power cleans + 5 push jerks
To do this RX they have to be tap n go reps in the power cleans and the bar can’t hit the floor for the jerks. 10 reps unbroken, if that makes sense. These are push jerks, not split jerks or push press. Your score is the most you lifted in any of the 5 sets.

Metcon

Metcon (AMRAP – Rounds and Reps)

amrap in 15 min:

5 pull-ups

10 push-ups

15 air squats
Pick a pull-up progression that you can comfortably do 5 or more reps with. Push-ups progression should allow 10 or more reps when fresh. Those 3 stations without a pull-up bar will do medium to medium heavy full KB swings as a sub. Rep for rep.