CrossFit Lions West – CrossFit

Warm up (No Measure)

7 min:

1,2- cardio

3,4- power snatch

5- glute bridges

6- overhead squats

7- bottom of squat hold

LIFT (No Measure)

Pause Power Snatch:

1. 3 reps at 65% 1 RM Snatch

2. 2 reps at 68% 1 RM Snatch

3. 1 reps at 1 RM Snatch

4. 3 reps at 68% 1 RM Snatch

5. 2 reps 73% 1 RM Snatch

6. 7. & 8. 1 rep at 75% 1 RM Snatch

*Pause in the catch.

Upper Posterior -Shock Method:

4 sets:

6 DB Bent Over Rows

12 Underhand Barbell Row

25 banded pull- a parts

Rest 2:00

Metcon (Calories)

AMRAP 7

50/40 CalBike

Max Calorie Row

-rest 3:00-

AMRAP 7

50/40 Calorie Ski

Max Cal row

Target calories: 200/180+
Break the class in half as needed