CrossFit Lions West – CrossFit

Warm-up

Warm-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- aparts

Weightlifting

Metcon (No Measure)

Hang Squat Snatch

E2MOM x 5

Hang from above the knee

Set 1 = 4 reps at 65%

Set 2= 3 reps at 70%

Set 3= 2 reps at 75%

Set 4 = 4 reps at 65%

Set 5= 3 reps at 70%

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

21.15.9

Deadlifts 135/85

Pull-ups

Into

15.12.9

Front Squats

Over the bar burpees

Into

12.9.6

Shoulder to OH

Bar Muscle Ups / Push-ups
Yes this is an amrap but really all its doing is time capping most of us at 12 min. The barbell should be medium weighted for the weaker of the three barbell exercises.

The bar muscle up sub today is a push-up. That is not a typo.