CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

8 min:

1,2 – banded triceps stretch

3- Bar passes

4- The wall hinge

5,6- banded hip opener

7- 1 shoulder press + 1 push press + 1 push jerk

8- air squats

Weightlifting

Metcon (No Measure)

Shoulder Press + Push Press + Push Jerk:

E2MOM x 3

Strict Press x 5 at 65-70%

E2MOM x 3

Push Press x 5 at 70-75%

E2MOM x 3

Push Jerk x 5 at 75-80%

Metcon

Metcon (AMRAP – Rounds and Reps)

6 x AMRAP 2 minutes

10 Power Snatch 75/55

30 Double Unders

Rest 1 minute b/t AMRAP
Start each 2 min amrap where you left off in the previous amrap. Power snatch load should be light. 10 or more comfortably unbroken when fresh.