CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

10 min:

1,2,3 – cardio

4,5,6- rolling

7- hang squat snatch

8- dowel pass throughs

9- dowel good mornings

10- bottom of squat hold

Weightlifting

Metcon (No Measure)

EMOM for 10 min:

5 rep bench press

Metcon

Metcon (AMRAP – Rounds and Reps)

amrap in 12 min:

1 squat snatch

12/9 cal cardio
There is no rx load for the snatch. This should be a load that is challenging but you think you could do singles without many fails for the 12 min. If you aren’t sure then pick a medium weight. Newer athletes can keep the bar lighter.