CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

6 min:

1- air squats

2- snatch width presses from the back

3- hang squat snatches

4- Muscle snatch from floor

5- bottom of squat hold

6- happy baby

Weightlifting

Snatch (6×1)

Squat Snatch:

E90s x 6

Build to a heavy single for today, if you miss more than 2 attempts at a weight drop back down to previous weight made.

Metcon

A: Metcon (Time)

For time:

1000/800m Row

20 Wall Walks

15 Devil’s Press 50/35

B: Metcon (No Measure)

4 sets:

10-15 DB tricept ext

10-15 DB curls

20 empty barbell RDL’s

rest 1 min