CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)EMOM for 12 min: 1- 40 sec cardio 2- 30 sec burpees 3- 14 walking lungesWeightliftingMetcon (Weight)Front Squat + Push Press: E2MOM x 4 Set 1-2= 5+5 at 70% of 1RM Push Press Set 3-4 = 3+3 at 80%You...
CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)6 min: 1- air squats 2- supinated bar hangs 3- sit-ups 4- dowel press 5- worlds greatest stretch R side 6- worlds greatest stretch L sideLIFTMetcon (No Measure)E2MOM x 4 Push Press + Push Jerk + Split Jerk...
CrossFit Lions West – LIFT + SWEATWarm-upWarm-up (No Measure)rounds in 5 min: 5 cal cardio 5 burpees 5 air squatsLIFTMetcon (No Measure)5 sets: 10 BB high pulls max rep BB curl rest 90 secBB high pull is like the SDHP but without the hips. Strict shoulder/trap...
CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)8 min: 1,2,3- rolling 4,5- cardio 6- push- up plank hold 7- hang clean and push jerk 8- seated straddleWeightliftingMetcon (No Measure)EMOM for 10 min: 5 rep bench pressMetconMetcon (Time)4 sets: 20/15 Cal...
CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)5 min: 1- air squats 2- hang power clean 3- DL 4- Squat clean 5- bottom of squat holdWeightliftingA: Metcon (No Measure)Clean Complex E2MOM x 4 Hang Power + Front Squat + Squat Clean Set 1-2 = 2+2+2 at...
