Tuesday CrossFit

CrossFit Lions West – CrossFit


Warm-up (No Measure)

6 min:

1- air squats

2- good mornings

3- power cleans

4- power snatches

5- dowel pass overs

6- happy baby


Metcon (No Measure)

8 min of power snatch and power clean work. Build up to the load you are going to be doing for the metcon.


Metcon (No Measure)

10 x 1 min rounds of:

8 over the bar Burpees +

Max Reps of :

Odd sets – Power Snatch 135/95

Even sets – Power Cleans 135/95

Rest 2 minutes b/t rounds-
The power snatch will dictate the load on the barbell. You will use the same weight for the snatches and cleans. If 8 over the bar burpees would take you more than 40s then take that number down. Please try in the warm-up to make sure you have the right number. You have a 2-1 work to rest ratio so the hope is you can apply good intensity to these 10 sets.