CrossFit Lions West – LIFT

Warm-up

Warm-up (No Measure)

5 min:

1- cardio

2- dowel Overhead Squats

3- Glute bridges

4- Push-up plank hold

5- light kb swing

LIFT

A: Power Snatch (5 x (2 HPS + 1 PS) )

5 sets of 2 hang power cleans plus one power clean. Start light and build up. New athletes should keep this light and work on technique. Be patient in the second pull and get this bar to come off your hips. If you are hitting you thighs in the second pull then you either have your hands too close together or you are jumping too early.

B: Metcon (Time)

10 sets:

20 Russian KB swings 24/16kg

15 burpees

rest 1 min
Enjoy!! 30 min time cap. Doors and windows wide open please coaches.