CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

5 min:

1- cardio

2- dowel good mornings

3- dowel split jerks

4- dowel power cleans

5- dowel thrusters

Weightlifting

Clean and Jerk (7×1, rest 90 sec )

Build up to a heavy single

Metcon

Metcon (AMRAP – Rounds and Reps)

amrap in 7 min:

3 power cleans 185/135

6 HSPU
If you don’t have HSPU than you will do a DB push press that is challenging for 6 reps.

If you are a newer athlete to the power clean and the push press than keep it light and you will cycle through more rounds.

Finisher

Warm-up (No Measure)

EMOM for 8 min:

1- cardio

2- 45 sec front plank