CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

5 min:

1- power clean

2- push jerk

3- air squats

4- glute bridges

5- supinated bar hangs

Weightlifting

Clean and Jerk (5 sets)

Clean:

E90s x 5

Clean Pull + 2 Power Clean + Push Jerk.

Set 1-3 = 75% of 1 RM Power Clean

Set 4-5 = 80%

Metcon

Metcon (Time)

20 rounds for time:

1-3 strict pull-ups

5KB swings 24/16

5 plate jump burpees

25 min time cap
Pick a pull-up number and or progression that you know you can hold easily with little rest each round. Please DO NOT use a chalk line on the floor to keep track of rounds.