CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

8 min:

1,2 – cardio

3- glute bridges

4- hang squat cleans

5- split jerks

6- split jersk

7- bar hang

8- bottom of squat hold

Weightlifting

Clean and Jerk (6 sets)

E2MOM x 6

Set 1 = (1+1) x 3 at 70%

Set 2-3 = (1+1) x 2 at 75%

Set 4-6 = 1+1 at 80-85%

Metcon

Metcon (Time)

2 rounds for time:

200m DB/KB farmers walk

15 DB/KB bench press

10 strict pull-ups

Rest 2 minutes between sets
You’ll use the same DB/KB for the walk as you will the bench press. If however your bench press DB would be very easy to carry then you can have two different weights.