CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

5 min:

1- cardio

2- hang power snatches

3- Overhead squats, slow decent

4- Bottom of overhead squat hold with a dowel

5- seated straddle

Weightlifting

Metcon (Weight)

Squat Snatch

12 min to work up to a heavy double
Newer athletes can just work on the technique of the lift. If you have not done a lot of squat snatch, please pick a station close to the coaches area so we can better help you work through the movement.

Coaches: if you have an athlete who is new to the hang power clean then use this time to allow them to work on that movement for the wod.

Metcon

Metcon (AMRAP – Rounds and Reps)

3 sets:

amrap in 5 min:

20 double unders

4 over the bar jumps

3 hang power cleans

rest 2 min
This portion is 5 min on, 2 off, 5 min on, 2 min off and 5 min on. Ideally you are going up in weight on the hang clean in your 2 min breaks. Not mandatory however. Pick a load that is doable for 5 reps in the clean. Over the bar jump can be lateral and you are not doing a burpee. If you don’t have double unders that are good then you will do 20-30 single skips. Each 5 min set starts back at the beginning.