CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

7 min:

1-air squats

2- passive bottom of squat hold

3- Squat clean

4- Split Jerk

5- Overhead squat

6- Beat swing

7- happy baby

Weightlifting

Metcon (Weight)

Squat Clean + Split Jerk:

E2MOM x 6

Set 1-2 = 3+2 at 60-65%

Set 3-4 = 2+2 at 75%

Set 5-6 = 1+2 at 80%

Metcon

Metcon (Time)

For time:

21-18-15-12-9-6-3

TTB

OH Squats 95/65
If you struggle with the OS position then you can do a BB front squat today. TTB progression that allows you to do 10 or more when fresh. Double rep abmat sit-ups would be the sub for today.