CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

5 min:

1- cardio

2- hang squat cleans w/ dowel

3- Power clean w/ dowel (from the floor)

4- worlds greatest stretch, switch every 2

5- happy baby

Weightlifting

Metcon (Weight)

2 rep squat clean

Spend 12 min working up to a heavy double
Reset on each rep. Newer athletes should keep the bar light and work the tech of the lift.

Metcon

Metcon (AMRAP – Rounds and Reps)

amrap in 6 min:

1,2,3,4,5….

Power cleans 135/85

pull-ups

rest 5 min

amrap in 6 min:

1,2,3,4,5…

Back Squats 185/135

DB strict press 35/20
Clean = medium loaded, 5 + reps when fresh

BS = 10+ rep when fresh

DB Press = 10+ rep when fresh