CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

6 min:

1,2- rolling

3- easy air squats

4- bottom of squat hold

5- dowel good mornings

6- dowel pass overs

Weightlifting

A: Back Squat (E3M x5 )

1. 10 at 70%

2. 8 at 75%

3. 6 at 80%

4. 4 at 85%

5. 10 at 75%

If you don’t know your 1RM then pick a weight that is medium loaded for that first set of 10 and then go from there.

B: Snatch (5×3 squat snatch )

Rest 90 between sets

Metcon

Metcon (AMRAP – Rounds and Reps)

amrap in 6 min:

10 alternating DB snatches

5 TTB

10 jumping air squats