CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

6 min:

1- jumping jacks

2- hang power snatch

3- hang squat snatch

4- quad roll rs

5- quad roll ls

6- upper back roll

Weightlifting

Metcon (No Measure)

Snatch Complex:

Hang Squat Snatch + below the knee Squat Snatch + Squat Snatch

E2MOM x 6

Set 1-2 = 3+2+1 at 60%

Set 3-4 = 2+2+2 at 65%

Set 5-6 = 1+2+3 at 70%

Gymnastics

Metcon (No Measure)

EMOM for 6 min:

1. Bar Muscle Ups x 3-5 reps / 5-10 pull-ups/ banded pull-ups

2. 10 dragon fly’s
Dragon fly is when you are on the ground holding a post behind your head and bringing you toes up to touch the post with your hips high and then controlling your descent.

Metcon

Metcon (Time)

4 rounds for time:

60 Double Unders

20 alt Hang DB Snatch 50/35

10 Burpees