CrossFit Lions West – CrossFit
Warm-up
Warm-up (No Measure)
6 min:
1- jumping jacks
2- push-up plank hold 45 sec
3- supinated bar hang
4- behind the neck split jerk
5- split jerk
6- seated straddle
Weightlifting
Metcon (Weight)
Push Press + Push Jerk:
E2MOM x 6
Set 1-4 = 5+1 at a heavy load for today
Set 5-6 = 5+1 at 70-80% of heavy set
Metcon (Weight)
Behind the neck Split Jerk + Split Jerk:
E2MOM x 6
Set 1-4 = 2 + 1 at a heavy load for today
Set 5-6 = 2 +1 at 70-80% of today’s heavy set
Metcon (No Measure)
3 sets:
DB 1-1-2 Bench press x 6
https://www.youtube.com/watch?v=Tb_NZDKGkvI
DB skull crusher x 8-10
Weighted plate sit-ups 25/15 x 15-20 reps
90s rest