CrossFit Lions West – LIFT

Warm-up

Warm-up (No Measure)

5 min:

1- cardio

2- dowel good mornings

3- 90/90 stretch alternating

4- hang squat snatch

5- power snatch

LIFT

A: Metcon (Weight)

EMOM for 12 min:

2 Power Snatch
Start light and build. If you are pressing out the top of the snatch then take the weight down. Grooving that presses out snatch is one one of the worst mistakes you can make in the lift.

B : Metcon (No Measure)

6 sets:

Romanian BB DL

rest 90 sec
Just a slight bend of the knee. As always these are about quality first and foremost.

C: Metcon (No Measure)

EMOM for 8 min:

30 sec max rep DB alternating curls