CrossFit Lions West – CrossFit
Warm-up
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
Weightlifting
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
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.