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)

5 sets:

2 Snatch width DL

2 Power Snatches

2 Overhead Squats
You should reset on each of the reps from the floor. Don’t tap n go the bar. When you are doing the snatch width DL, act as if you are going to do a snatch. Don’t do 2 lazy reps that look nothing like the first pull of the snatch. If you struggle with the overhead squat then take that portion of the sequence out.

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. Same as last week.

C: Metcon (No Measure)

amrap in 10 min:

20 banded good mornings

40 sec front plank

40 sec side plank

40 sec side plank

10 db bicept curls