Friday CrossFit

CrossFit Lions West – CrossFit


Warm-up (No Measure)

3 sets:

45 sec cardio

6 hang squat snatches w/ dowel

8 single leg glute bridges per side


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 (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