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.