CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

10 min:

1,2,3 – cardio

4,5,6 – rolling

7,8 – split jerk practice

9- seated straddle

10 – happy baby

Weightlifting

Split Jerk (6 sets)

Split Jerk:

E2MOM x 6:

1. 3 reps at 70%

2. 2 reps at 75%

3. 2 reps at 80%

4. 2 reps at 85%

5. 2 reps at 85%

6. 2 reps at 85%

Metcon

Metcon (Time)

3 rounds for time:

400m run

12 single arm DB Push Press 50/35

12 single arm DB Push Press

24 Dual DB DL
PP will dictate the load for the DB. SHould be a weight that you can get the 12 unbroken on your weak side.