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: Front Squat (10×1 (EMOM)...
CrossFit Lions West – LIFTWarm-upWarm-up (No Measure)5 min: 1- cardio 2- dowel power clean and jerk 3- good mornings 4- supinated bar hang 5- seated straddleLIFTA: Clean and Jerk (Heavy single )12 min to work up to a heavy single of the power clean and push...
CrossFit Lions West – LIFTWarm-upWarm-up (No Measure)5 min: 1- cardio 2- dowel hang squat clean 3- good mornings 4- supinated bar hang 5- seated straddleLIFTA: Hang Power Snatch (5×2, ascending )B: Metcon (No Measure)5 sets: 5 pull-ups 10 bent over rows...
CrossFit Lions West – LIFTWarm-upWarm-up (No Measure)5 min: 1- cardio 2- 20 air squats 3- bottom of squat passive hold 4- pigeon pose right side 5- pigeon pose left sideLIFTA: Front Squat (6,4,2,2,2,2)Start light and buildB: Metcon (No Measure)5 sets: 3 strict...
