CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

10 min:

1,2,3 – cardio

4- wall hinge

5,6- the wall twist

7- band pass in squat position

8- 5 sec snatch DL

9- hang squat snatch with 2 sec hold at the bottom

10- seated straddle

Weightlifting

Metcon (No Measure)

Tempo Snatch DL + Hang Squat Snatch:

E90s x 3

2 + 1 at 50%

E90s x 3

1 + 2 at 60%

E90s x 3

1 + 3 at 70%

Deadlift Tempo = 5 seconds up

Hang Squat Snatch = 2 seconds pause in the catch each rep
Great sequence to tighten up your technique. When you are snatch DL make sure you have the mindset that would continue the motion into the snatch even though there will be a break with this sequence. Full 2 sec hold in the overhead squat which will really let you know if you are in the right position at the bottom.

Metcon

Metcon (Time)

2 rounds for time:

20 Push-Ups

10 TTB

20 Front Squats 95/65

10 TTB

20 Push Press 95/65

10 TTB
Pick a barbell weight that you can do 20 front squats in a row when fresh.