CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

7 min:

1,2,3 – rolling

4- air squats

5- worlds greatest stretch

6- worlds greatest stretch

7- hang squat snatch

Weightlifting

Metcon (No Measure)

Snatch ladder:

E2MOM x 5

1- 10 reps at 70%

2- 8 reps at 75%

3- 6 reps at 80%

4- 4 reps at 85%

5- 2 reps at 90%
If you don’t know your 1RM then pick a medium weighted snatch load to start with and then go up a bit each set. You can power or squat snatch the bar in any set.

Metcon

Metcon (No Measure)

EMOM for 15

1- 15 KB swings 24/16

2- 15 KB Goblet Squats 24/16

3- rest
One KB for both movements. You need to be able to do the squats unbroken in round 1.