CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)10 min: 1,2,3- cardio 4,5,6- rolling 7- air squats 8- good mornings 9- seated straddle 10- DLLIFTDeadlift (10×2 )Speed DL: EMOM 10 2 reps for speed at 50-60% of 1RMMetconMetcon (No Measure)EMOM 20...
CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)6 min: 1- cardio 2- air squats 3- power snatch + hang power snatch 4- lacrosse ball R hip 5- lacrosse ball L hip 6- supinated bar hangWeightliftingA: Metcon (No Measure)EMOM for 7 min: Power Snatch + Hang...
CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)5 min: 1- jumping jacks 2- push-up plank hold 3- air squats 4- bottom of squat hold 5- muscle cleanLIFTA: Metcon (No Measure)Bench Press E2MOM x 6 Set 1-2 = 4 reps at moderate Set 3-5 = 2 reps at heavy Set...
CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)6 min: 1- air squats 2- squat clean 3- runner’s stretch R 4- runner’s stretch L 5- quad roll R 6- quad roll LWeightliftingMetcon (No Measure)Bike + Clean: 4 sets 10/8 Bike + Squat Clean Set 1 =...
CrossFit Lions West – LIFT + SWEATWarm-upWarm-up (No Measure)6 min: 1- cardio 2- 10 burpees 3- 20 air squats 4- 40 sec front plank 5- arm circles 6- cardioLIFTA: Metcon (No Measure)DB front squats 8×8 rest 30 sec between setsPick a load that you know you...
