CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

6 min:

1- air squats

2- Hang power snatch

3- supinated bar hang

4- banded pull-aparts

5- power snatch

6- happy baby

Weightlifting

A: Snatch (12 sets)

Snatch Skill:

EMOM 12:

Power Snatch + Hang Power Snatch

Set 1-4 = 3+3 at 60%

Set 5-8 = 2+2 at 65%

Set 9-12 = 1+1 at 70%

B: Back Squat (4 sets)

E2MOM x 4

Set 1-2 = 6 reps at 60%

Set 3-4 = 4 reps at 70%

Metcon (No Measure)

4 sets:

DB Arnold press x 10 alt reps

Dual DB bent over rows x 20 alt reps

Banded pull appart x 20

abmat sit-ups x 20

60s rest