CrossFit Lions West – CrossFitWarm-upWarm-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- apartsWeightliftingMetcon (No Measure)Hang Squat Snatch E2MOM x 5 Hang from above...
CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)3 sets: 1 min cardio 10 good mornings 10 alternating lungesLIFTDeadlift (6 sets)Deadlifts: E2MOM x 6 Deadlifts clusters, rest 5-10s seconds between b/t reps. Set 1-2 = 3.3 at moderate load Set 3-4 = 2.2 at...
CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)6 min: 1,2- cardio 3- air squats 4- 30 sec hang power clean, 30 sec hang squat clean 5- good mornings 6- supinated bar hangWeightliftingMetcon (No Measure)Hang Squat Clean E2MOM x 6 Set 1-4 = Build to a...
CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)5 min: 1- overhead squat 2- 30sec hang power snatch, 30sec hang squat snatch 3- 15 knees to waist 4- bottom of squat hold 5- happy babyWeightliftingMetcon (No Measure)Hang squat snatch E2MOM x 6 Hang from...
CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)10 min: 5 min cardio 6- air squat 7- glute bridges 8- seated straddle 9- press 10- front plankLIFTBack Squat (6 sets )E3MOM x 6 Set 1-4 = Build to a heavy single with 33×0 tempo Set 5 = 5 reps at...
