Tuesday LIFT

CrossFit Lions West – LIFT


Warm-up (No Measure)

5 min:

1- cardio

2- dowel power clean and jerk

3- good mornings

4- supinated bar hang

5- seated straddle


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