CrossFit Lions West – LIFT
Warm-up
Warm-up (No Measure)
5 min:
1- cardio
2- dowel power clean and jerk
3- good mornings
4- supinated bar hang
5- seated straddle
LIFT
A: Clean and Jerk (Heavy single )
12 min to work up to a heavy single of the power clean and push jerk. Newer athletes should keep the weight light and use this time to work on technique.
B: Metcon (AMRAP – Reps)
amrap in 5 min:
Strict pull-ups
Pick a pull-up progression that allows you to do 5 or more strict pull-ups. Your goal is to do as many reps as possible in 5 min. Pace it out and understand that every single athlete in the gym will be down to singles.
C: Warm-up (No Measure)
EMOM for 12 min:
1- 5 Romanian BB DL
2- 8 DB bent over rows per arm
3- 8 DB bicep curls