Tuesday CrossFit

CrossFit Lions West – CrossFit


Warm-up (No Measure)

6 min:

1- cardio

2- dowel thrusters

3- glute bridges

4- runners stretch, 30 sec per side

5- bottom of squat hold

6- cardio


Metcon (Weight)

Back Squat 5×5


Doors Open

Metcon (No Measure)

EMOM for 20 min:

1- 14/11 cal cardio

2- 10 DL or 5 power cleans or 2 power snatches 135/85
Pick 1 piece of cardio equipment and stick with it. Bikeergs are a no go. Rower, ski or echo bike. You have your choice each round on what exercise you want to do for the other part of the emom. Pick a load that 5 power cleans unbroken is doable but not dead easy. If that allows you to power snatch them then great but it doesn’t have to be that way. You can choose to DL the whole time as well. Just to be really clear, you don’t have to decided ahead of time what exercise you are going to do for the wod. Hopefully you can switch it up during the workout. One weight on the barbell.