CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

6 min:

1- skipping

2- 30 sec empty bar push press

3- 30 sec hand squat clean empty barbell

4- banded pull-aparts

5- banded good mornings

6- bottom of squat hold

Weightlifting

A: Metcon (No Measure)

Snatch Primer:

E90’s x3

2 hang squat snatches

10 WB
You can adjust load on snatch throughout the 3 sets. For those that are fairly new to the movement, you will spent this time just working the movement of the hang squat snatch. Forget about the E90’s and the WB.

B: Metcon (No Measure)

Hang Squat Snatch

4×2
Continue to build up in weight from part A. Rest as needed between sets. 10 min to do this part

Metcon

Metcon (Time)

For time:

27-21-15-9

Bike Cal

TTB
TTB Progression = 10 or more when fresh