WOD Archive

Tuesday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)6 min: 1- jumping jacks 2- Hang squat snatch 3- Power clean 4- Push jerk 5- beat swings 6- passive bottom of squat holdWeightliftingMetcon (No Measure)Hang Squat Snatch x 2 reps E2MOM x 6 Set 1 = 70%...

Friday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)6 min: 1,2- cardio 3- air squats 4- dowel press 5- dowel good mornings 6- hang squat cleansWeightliftingSquat Clean (6 sets)Hang Squat Clean from mid-thighs E2MOM x 6 Set 1= 4 reps at 65% Set 2= 3 reps...

Thursday LS

CrossFit Lions West – LIFT + SWEATWarm-upWarm-up (No Measure)7 min: 1,2- cardio 3,4,5 – roll lats + quads 6- glute bridges 7- arm circlesLIFTMetcon (No Measure)EMOM for 10 min: 1- 30 sec max rep rower curls 2- 30 sec max rep weighted situpsWeighted situp =...

Wednesday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)5 min: 1- cardio 2- 90/90 stretch one way 3- 90/90 stretch other way 4- supinated bar hang 5- hang power snatchLIFTA: Bench Press (6×5 )3 sec negative on each rep. Rest 90 sec between setsB: Metcon...

Tuesday CrossFit

CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)8 min: 1,2- cardio 3- hang squat snatch 4- Snatch width DL 5- pigeon pose R 6- pigeon pose L 7- bar hang 8- banded pull- apartsWeightliftingMetcon (No Measure)Hang Squat Snatch E2MOM x 5 Hang from above...