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

Back Squat (Weight)

Back Squats:

2 Back Squat

4 Back Squat

6 Back Squat

8 Back Squat

10 Back Squat

*These will be ascending reps AND ascending weight.

*In between sets perform 5 Seated Box Jumps.

*Keep track of your weights as you will be seeing this rep scheme frequently. Goal is to get heavier each week. Start at 40-50% of max, finish at 65-70% for this time.

Metcon

Metcon (No Measure)

5 sets:

40 Double Unders

Odd sets: 8 Clean and Jerks (95/65)

Even Sets: 8 Power Snatches (95/65)

8 Bar Facing Burpees

-Rest 1:00 between sets-