CrossFit Lions West – CrossFit

Warm-up

Warm-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 hold

Weightlifting

Metcon (No Measure)

Hang Squat Snatch x 2 reps

E2MOM x 6

Set 1 = 70%

Set 2 = 75%

Set 3-6 = 80%

Metcon

Metcon (Time)

For time (20 min time cap):

30 Snatches 95/65

10 Muscle Ups / 15 pull-ups

30 Clean and Jerks

10 Muscle Ups / 15 pull-ups

30 Thrusters

10 Muscles Ups / 15 pull-ups

RX+=115/75

Scaled Version

For time:

30 Clean and Jerks 75/55

15 pull-ups

rest 2 min

30 Thrusters 75/55

15 pull-ups
Two versions for this workout. If you are newer to the program then go with the scaled version. We are also running a 20 min time cap or this wod.