CrossFit Lions West – LIFT

Warm-up

A: Warm-up (No Measure)

6 min easy cardio

B: Warm-up (No Measure)

5 min:

1- slow air squats

2- dowel good mornings

3- box step ups

4- Hang Power Snatch

5- bottom of squat hold

LIFT

A: Crossfit Games Open 21.2 RX (Ages 16-54) (Time)

For time:

10 dumbbell snatches

15 burpee box jump-overs

20 dumbbell snatches

15 burpee box jump-overs

30 dumbbell snatches

15 burpee box jump-overs

40 dumbbell snatches

15 burpee box jump-overs

50 dumbbell snatches

15 burpee box jump-overs

F: 35-lb. dumbell, 20-in. box

M: 50-lb. dumbbell, 24-in. box

Time cap: 20 min
To learn more about Crossfit Games Open 21.2 RX (Ages 16-54) click here
Snatches = DB load you can do alternating DB snatches for 20 + reps when fresh.

burpee box jump overs = pick a box height that is comfortable to jump onto.

Both heads of the DB need to touch the floor on every rep. If burpee box jumps aren’t your thing then do burpee box step overs.

Metcon (No Measure)

10 min cardio cool down. Medium pace.