CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

7 min:

1- air squats

2- quad roll RS

3- quad roll LS

4- hang squat snatch

5- downward facing dog

6- Lat roll RS

7- Last roll LS

Weightlifting

A: Back Squat (4 sets )

E2MOM x 4:

3 rep back squat

B: Metcon (No Measure)

Snatch

-E90s x 3

Power Snatch + Squat Snatch + OHS at 65%

-E60s x 5

Power Snatch + Squat Snatch at 70%

-E30s x 7

Squat Snatch at 75%
Coaches will reset the clock after each portion, so that timing is easier. Once the 90 sec sets are done, restart the clock for the 60’s sets. etc.

Metcon

Metcon (Calories)

3 sets:

2 min max cal row

1 min rest