CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

10 min:

1,2- cardio

3- air squat

4- passive bottom of squat hold

5- beat swing

6- banded pull aparts

7- power snatch

8,9,10- roll

Weightlifting

Front Squat (8 sets)

Front Pause Squat:

E2MOM x 8

Set 1-2 = 4 reps at 60%

Set 3-4 = 3 reps at 65-70%

Set 5-6 = 2 reps at 75-80%

Set 7-8 = 1 rep at heavy for today

Metcon

Metcon (No Measure)

E4MOM x 5

15/11 cal Row

10 Power Snatch 95/65

3 Bar Muscle Ups/6 pull-ups
Pick a power snatch weight that you can do for 5 or more reps when fresh. If you don’t have bar muscle ups then do 6 pull-ups as the sub today.