CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

5 min:

1- cardio

2- 5 burpees + 10 air squats

3- 10 good mornings + 15 strict press w/ dowel

4- Hang power snatch

5- snatch width DL

Weightlifting

Metcon (No Measure)

Hang Power Snatch

1×3 @65%

1×3 @79%

4×2@75%

rest as needed
If you don’t know your percentages or your 1RM is not currently accurate then work up to a medium weight HPS and then go up in second work set and then slightly back down. Newer athletes will just use these 12 min to work technique

Metcon

Metcon (No Measure)

Aerobic Capacity:

10 rounds:

45 sec row/ski

rest 15 sec

45 sec bike

rest 15 sec
Intent: Long aerobic development piece. Low and slow to help body recover from the week.