CrossFit Lions West – CrossFit

Warm-up

Warm-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 hang

Weightlifting

A: Metcon (No Measure)

EMOM for 7 min:

Power Snatch + Hang Power Snatch

Set 1-4 = 65%

Set 5-7 = 70%

B: Back Squat (3 sets)

E3MOM x 3

Set 1-2 = 10 reps at 50%

Set 3 = 20 reps at 40%

Metcon

Metcon (No Measure)

4 sets:

10 DB Strict Press

30s rest

5 strict Pull Ups

30s rest

Barbell Bent Over Rows x 10

30s rest

KB Swings x 15

90s rest