CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

8 min:

1,2- cardio

3- air squats

4,5- quad roll

6- world’s greatest stretch

7-squat snatch

8- 30 sec bottom of overhead squat hold (this is an active hold)

Weightlifting

Snatch (10 sets )

EMOM 10

Set 1-5 = 2 reps at 70%

Set 6-10 = 1 rep at 75%

Squat snatch

Back Squat

E2MOM x 8

Set 1-2 = 6 reps at 60%

Set 3-4 = 6 reps at 65%

Set 5-6 = 4 reps at 70%

Set 7-8 = 4 reps at 75%

Finisher

Warm-up (No Measure)

Coaches led mobility with remaining time