CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

5 min:

1- jumping jacks

2- dowel good mornings

3- overhead squats

4- hang squat snatch

5- runners’ stretch 30sec per

Weightlifting

Squat Snatch (7×1 )

E90’s for 7 sets do 1 rep squat snatch. Build up to heavy single. If you are newer to the movmement then keep the load lighter and continue to work technique. In that case you are welcome to take the reps up to 2 or 3 as needed per set for more practice.

Metcon

A: Metcon (AMRAP – Rounds and Reps)

AMRAP in 7 min

3 power snatch 95/65

3 TTB

6,6

9,9

continue up the ladder till time is called.
The snatch load should be doable for 6 plus reps if fresh. Scale up and down as needed.

B: Metcon (Calories)

max cal cardio in 10 min
Pick one piece of equipment and go for it.