CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

10 min:

1,2- cardio

3- banded good mornings

4- banded pull-aparts

5- air squats

6- hang power clean + power clean

7,8- banded wrist stretch
banded wrist stretch: setup band at bottom of rack. face away from the rig, build some tension and put the band on your wrist crease. In and out reps for 1 min per side.

Weightlifting

Metcon (No Measure)

Hang Power Clean + Power Clean:

E2MOM x 6

Set 1 = 3+1 at 60-65%

Set 2-3 = 2+2 t 65-70%

Set 4-5 = 1+3 at 70-75%

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

30 Air squats

20 HSPU or 2 min of attempts

10 Deadlifts 185/135
No more than 2min for each HSPU set. Pick a progression that allows you to do 5 or more HSPU. 20 DB push press will be the sub for today. DL load should be doable for 20 or more reps when fresh even though you are only doing sets of 10.