CrossFit Lions West – CrossFit

Warm up (No Measure)

10 min:

1,2,3- cardio

4,5,6- bottom of squat hold

7- hang squat snatch

8- snatch grip press

9- seated straddle

10- happy baby

Squat Snatch (No Measure)

Hang Squat Snatch Speed Ladder:

2 Times Through:

5 Hang Snatch @ 5/10 RPE

4 Hang Snatch @ 6/10 RPE

3 Hang Snatch @ 7/10 RPE

2 Hang Snatch @ 8/10 RPE

1 Hang Snatch @ 9/10 RPE

*Rest as needed in between sets

*This is to be performed as fast as possible with 5 different bars (or someone changing your weights for you each set).

Metcon (No Measure)

EMOM for 10 min:

1- 14/11 cal cardio station 1

2- 14/11 cal cardio station 2