CrossFit Lions West – CrossFit

warm-up (No Measure)

7 min:

1- cardio

2- overhead squats

3- power clean

4- split jerk

5- glute bridges

6,7- banded wrist mobility

Weightlifting (No Measure)

Clean & Jerk:

1 Paused Power Clean + 1 Low Hang Power Clean + 1 Front Squat + 1 Split Jerk

E2MOM x 6

Set 1-2 = at 65% of max C&J

Set 3-4 = at 70%

Set 5-6 = at 75%

Metcon (No Measure)

EMOM 20

5 DL at 70% of your 1RM

50 Double Unders or 40 sec of DU attempts

12 alternating Pistols / single leg squats to a bench

10 Burpees