CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

7 min:

1,2 – cardio

3- left calf smash with roller

4- right calf smash with roller

5- overhead squat with dowel

6- left lat smash with roller

7- right lat smash with roller

Weightlifting

Snatch (E2MOM x 6)

Snatch Pull + Squat Snatch + OHS for load.

Set 1-4: 65-70%

Set: 5-6: 75-80%

If you don’t know your 1rm then you can work up in load throughout the sets. If you are new to the snatch then use this time to work on the movement.

Metcon

Metcon (Time)

4 rounds for time:

30 abmat sit-ups

15 pull-ups

10 HSPU

Rx+ = CTB pull-ups

17 min time cap
Pull-iup progression that allows you to do 8 or more when fresh. HSPU progression that allows you to do 5 or more when fresh. Standing DB push press are the sub if piked HSPU aren’t possible.