CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

8 min:

1- hang power snatch

2- overhead squat

3- beat swing

4- glute bridges

5- hang squat snatches

6- seated straddle

7- front plank

8- reverse lunges

Weightlifting

Metcon (No Measure)

Snatch Volume:

EMOM 5

3 Power Snatch at 65%

EMOM 5

1 x Power Snatch + 1 x Squat Snatch at 70%

EMOM 5

1 x Squat Snatch at 75%

Metcon

Metcon (Time)

1000/800m row

+

3 rounds:

5/3 Ring Muscle Ups

10 Hang Power Cleans 135/95

10 Front Squats

Finish with

1000/800m row.

Scaled:

10 burpee pull-ups are the scale for the ring muscle ups.
Barbell load should be doable for 10 or more front squats when fresh. You should be able to do 5 or more hang power cleans.