CrossFit Lions West – CrossFit

warm up (No Measure)

2 min cardio, then:

1- air squats

2- banded 7’s

3- hang power snatch

4- 15 overhead squats

5- squat snatch

Snatch (Weight)

Power Snatch + Squat Snatch:

Build to a heavy Power Snatch + Squat Snatch in 10 minutes.

Power Snatch + Squat Snatch Cycling:

5x 1 Power Snatch + 1 Squat Snatch @ 6/10 RPE

4x 1 Power Snatch + 1 Squat Snatch @ 7/10 RPE

3x 1 Power Snatch + 1 Squat Snatch @ 8/10 RPE

2x 1 Power Snatch + 1 Squat Snatch @ 9/10 RPE

*Rest as needed in between sets.

*These will be cycled. See workout prep notes for example set!!

*Move up in weight each set and build to a heavy set of 2.

Metcon (Time)

100 Plate Jump burpees (2×45# plates)

*Every 2 minutes perform 5 squat cleans 95/65. Start the workout with squat cleans.

14 min time cap

* Squat cleans should be light loaded. If you are new to the squat clean then do 3 reps every 2 min instead of 5.