Tuesday CrossFit

CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

6 min:

1- jumping jacks

2- sit-ups

3- strict press

4- supinated bar hang

5- arm circles

6- air squats

LIFT

Metcon (Weight)

Push Press + Push Jerk

E2MOM x 6

Set 1-2 = (3+2) at 60%

Set 3-4 = (2+2) at 65%

Set 5-6 = (1+2) at 70%

Metcon

Metcon (Time)

For time:

3 rounds:

3 Bar muscle ups / 6 pull-ups

5 Snatches 135/95

Into 3 rounds:

15 Dead Lifts 135/95

30 Air Squats

Into 3 rounds:

3 Bar Muscle Ups/ 6 pull-ups

5 Cleans 135/95
The snatches will dictate the barbell load for all three parts. You should be able to do relatively quick singles on the snatch. Pull-up progression that allows you to do 6 or more when fresh.