CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

6 min:

1,2- cardio

3- air squats

4- dowel press

5- dowel good mornings

6- hang squat cleans

Weightlifting

Squat Clean (6 sets)

Hang Squat Clean from mid-thighs

E2MOM x 6

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%

Set 6= 2 reps at 75%

Shoulder Press (6 sets)

EMOM for 6 min:

6 BB shoulder press

Metcon

Metcon (Time)

3 rounds for time:

10 manmakers 35/20

50/40 cal cardio