CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

5 min:

1- arm circles

2- air squats

3- pausing push press

4- push jerks

5- glute bridges

Weightlifting

Metcon (Weight)

E2MOM for 5 sets:

5 pause push press
You will pause at the bottom of the dip for a full beat on each rep. Accend up in the load as needed. Use the rack

Metcon (Weight)

E2MOM for 5 sets:

2 rep Push Jerk
Work up to a heavy Double. Where you left off on your Push Press would be a good place to start. No pause for the these.

Metcon

Metcon (No Measure)

Every 4 min x 4:

50 Double Unders

3 Bar Muscle Ups / 6 burpee pull-ups

12 Hang Power Cleans 135/95
The idea here is to push for unbroken and ideally have 1-2 min of rest each round. The HPC load should be comfortable for 5 or more reps. If you don’t have Bar muscle ups then you will do burpee pull-ups. If you don’t the pull-up portion of the burpee pull-up then you will do a burpee and jump up to the bar and hang for a beat.