WOD Archive

Friday LIFT

CrossFit Lions West – LIFTWarm-upWarm-up (No Measure)5 min: 1- cardio 2 and 3- 90/90 stretch – back and forth ( try and do without your hands touching the floor) 4- supinated bar hang 5- Hang Power Snatch w/ dowelLIFTA: Power Snatch (10×1 )1 power...

Tuesday LIFT

CrossFit Lions West – LIFTWarm-upWarm-up (No Measure)5 min: 1- cardio 2- 90/90 stretch one way 3- 90/90 stretch other way 4- supinated bar hang 5- hang squat cleansLIFTA: Power Clean (10×1 )1 power clean EMOM for 10 min. Start light and build. You are...

Monday LIFT

CrossFit Lions West – LIFTWarm-upWarm-up (No Measure)5 min: 1- cardio 2- 10 dowel thrusters + 5 sit-ups 3- worlds greatest stretch one way 4- worlds greatest stretch other way 5- 10 jumping air squats + bottom of squat holdLIFTA: Overhead Squat (6×3)Start...

Friday LIFT

CrossFit Lions West – LIFTWarm-upWarm-up (No Measure)5 min: 1- cardio 2- dowel Overhead Squats 3- Glute bridges 4- Push-up plank hold 5- light kb swingLIFTA: Power Snatch (5 x (2 HPS + 1 PS) )5 sets of 2 hang power cleans plus one power clean. Start light and...

Thursday LIFT

CrossFit Lions West – LIFTWarm-upWarm-up (No Measure)4 min: 1- cardio 2- Dowel Power Snatch 3- good mornings 4- supinated bar hang then: 4 min of rollingLIFTA: Back Squat (10,8,6,6,6)Try and go up in load for each set. 90 sec rest between setsB: Metcon...