CrossFit Lions West – LIFT

Warm-up

Warm-up (No Measure)

5 min:

1- cardio

2- dowel good mornings

3- 90/90 stretch alternating

4- dowel thrusters

5- seated straddle

LIFT

A: Metcon (Weight)

3×3 Power Snatch

3×2 Power Snatch

3×1 Power Snatch
Rest as needed between sets. You have 15 min to complete the 9 sets.

B : Metcon (No Measure)

5 sets:

5 SDHP

10 TTB

rest 1 min
You can adjust load throughout the 5 sets on the high pulls. TTB progression that allows you to do 5 or more when fresh.

C: Metcon (No Measure)

3 sets:

6 DB Single leg RDL per

30 KB swings