CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

6 min:

1- air squats

2- Good mornings

3- supinated bar hang

4- hang squat snatch

5- pigeon pose RS

6- pigeon pose LS

Weightlifting

Snatch (6 sets)

Hang Squat Snatch + Squat Snatch + OHS:

E2MOM x 6

Set 1-2 = 3+1+1 at 70-75%

Set 3-4 = 2+1+1 at 75-80%

Set 5-6 = 1+1+1 at 80-85%

Metcon

A: Metcon (No Measure)

Deadlift + WB:

EMOM 10

1. 10 Deadlifts at 50%

2. 10-15 Wallballs at 30/20

*scale med ball weight if needed to keep unbroken sets.
If there isn’t enough 30lb balls then you can add a few reps if you are doing the 20.

B: Metcon (No Measure)

3 sets:

10 DB Overhead Tricep Extensions

10 BB Good Mornings (from the ground)

90s rest