CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

8 min:

1- Overhead squats

2- good mornings

3-8 – hang power snatch work with dowel and then empty barbell. Concentrate on feeling the bar come into the hip and being fast with your hands.

Weightlifting

Hang Snatch (6 sets)

E90x6

2 rep hang power snatch

Metcon

Metcon (Time)

3 rounds for time:

25/18 cal row

5 Muscle-ups / 10 pull-ups

25/18 cal row

10 power cleans 155/105
Pull-up progession = 5 or more when fresh.

PC = 5 Tap N go or 10 singles with relatively small rest between reps.