CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

9 min:

1,2- cardio

3- dowel pass throughs

4- hang squat snatch

5- bottom of squat hold

6,7- KB calve stretch

8,9- power clean and jerk

Weightlifting

Snatch (7 sets)

E2MOM x 7

Set 1-2 = 3 at 60%

Set 3-4 = 2 at 70%

Set 5-6-7 = 1 build to 1RM

Metcon

Metcon (Time)

For time:

10 to 1

Power Clean & Jerk 135/85

*Complete 1 round of Cindy after each set

25 min time cap
Cindy = 5 pull-ups,10 push-ups, 15 air squats

The bb weight should be medium weighted and a load you could do 5 or more unbroken when fresh. If you are new to the clean and or jerk, keep it light.

Please adjust cindy as needed. If you know RX is going to be very broken up then take the numbers down.