CrossFit Lions West – CrossFit
Warm-up
Warm-up (No Measure)
5 min cardio
5 min rolling
Power clean with empty bar 1 min
push jerk empty bar 1min
Weightlifting
Metcon (No Measure)
Emom for 10 min:
20 sec max rep strict pull ups
Pick a pull-up progression that you can do 5 or more reps
Metcon
Metcon (Time)
6 sets for time:
15/12 cal cardio
Unbroken Clean & Jerk
-rest 2 minutes b/t sets
Set 1-3 = 10 reps at 115/75
Set 4-6 = 5 reps at 185/135
Pick a load that you can do the CJ unbroken for multiple sets. If you are newer to the movement then don’t worry about the unbroken part.