CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)8 min: 1,2- cardio 3,4- lat roll 5,6-lower back roll 7- beat swings 8- squat clean and jerkWeightliftingClean and Jerk (6 sets)E2MOM x 6 sets Set 1-2 = 3+1 at 65% Set 3-4 = 2+2 at 70% Set 5-6 = 1+3...
CrossFit Lions West – LIFT + SWEATWarm-upWarm-up (No Measure)rounds in 5 min: 5 cal cardio 5 burpees 5 air squatsLIFTMetcon (No Measure)5 sets: 10 BB high pulls max rep BB curl rest 90 secBB high pull is like the SDHP but without the hips. Strict shoulder/trap...
CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)7 min: 1,2- cardio 3- air squats 4- passive bottom of squat hold 5,6- quad roll 7- dowel pressWeightliftingA: Back Squat (6 sets)E2MOM x 6 Set 1-2 = 10 reps at 60% Set 3-4 = 6 reps at 70% Set 5-6 =...
CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)9 min: 1,2,3- cardio 4,5-upper pec stretch 6,7- turn back stretch 8,9- from rotationLIFTA: Metcon (Time)100 bench press reps for time 95/65 * every time you break you have to complete 20 sit-ups10 min time...
CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)7 min: 1- air squats 2- dowel pass throughs 3- hang power clean 4- split jerk 5- squat clean and jerk 6,7- pigeon poseWeightliftingClean and Jerk (6 sets)E2MOM x 6 Set 1-2 = 3 reps at 70% Set 3-4 = 3...
