CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

5 min:

1- cardio

2- 10 dowel hang power snatches

3- 15 dowel overhead squats

4- roll out

5- roll out

Weightlifting

A: Metcon (Weight)

EMOM for 10 min:

1 Bellow the Knee Hang Squat Snatch
Start light and build. You have to pause below the knee before you start the rep. This will force you to be patient in the second pull and let that bar get further up your leg before the big jump happens.

B: Metcon (Weight)

2 x 20 Thrusters, rest 3 min between sets
Your score will be the total weight of the two sets added together. You must complete the 20 reps in order for that set to count towards your total.

SWEAT

Metcon (No Measure)

10 min easy cardio
Go easy on this. Don’t want to overwork the lungs in my opinion.