CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)6 min: 1,2- cardio 3- air squats 4- push press 5- happy baby 6- push jerkWeightliftingMetcon (No Measure)Push Press + Push Jerk: EMOM 10 Set 1-6 = 5+1 at 70-75% of last week complex Set 7-10 = 3+2 at...
CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)10 min playing around with todays exercises.MetconMetcon (No Measure)5 Station in todays workout. Each station will be a 7 min amrap and you will have a 2 min break between stations. 1. Amrap in 7 min:...
CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)7 min: 1- jump rope 2- bar hang 3- dowel thruster 4,5,6- rolling 7- jump ropeMetconMetcon (No Measure)E5MOM x 8 alternating sets (4 of each) Set 1 7 TTB 10/7 cal cardio 7 TTB 10/7 cal cardio 7 TTB Set 2 30...
CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)7 min: 1- cardio 2- dowel good mornings 3- snatch pulls 4- hang power snatch 5- pigeon pose R side 6- pigeon pose L side 7- power snatchWeightliftingPower Snatch (6 x 3 )6 x 3 power snatch, rest as...
CrossFit Lions West – LIFT + SWEATWarm-upWarm-up (No Measure)amrap in 10 min: 1 min cardio 10 air squats 10 sit-ups 5 burpeesLIFTMetcon (No Measure)EMOM for 10 min: 1- 20 sec max rep strict pull-up 2- 20 sec max rep bent over flysSWEATMetcon (No Measure)amrap in...
