CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

6 min:

1- cardio

2- slow over head squats

3- hang power snatches

4- worlds greatest stretch, switch every 3 reps

5- seated straddle

6- glute bridges

Weightlifting

Metcon (No Measure)

Snatch E2MOM

1- 2 reps @ 70%

3- 2 reps @ 75%

5- 2 reps @ 80%

7- 2 reps @ 70%
Tap n Go squat snatch is on the menu today. Take 5 min to warm up to your 70% weight. If you don’t know your percentages than build up to a medium weighted double and try and add weight each round. If you fail, then adjust load as needed. Newer athletes can just use these 12 min to work the snatch technique. Don’t worry about the E2MOM. Just practice singles and keep it light.

Metcon

Metcon (Time)

4 rounds for time:

9 power snatch 95/65

7 over the bar burpees

5 overhead squats 95/65
You should be able to do 5 or more snatches and your overhead squats unbroken in round 1. Pick a weight accordinly.

RX+ is 115/75