CrossFit Lions West – CrossFit

Warm up (No Measure)

6 min:

1- jumping jacks

2- air squats

3- hang power clean

4- split jerk

5- seated straddle

6- glute bridges

LIFT (No Measure)

Movement Prep:

3 Sets:

10 Dumbbell Strict Press

10 Double Dumbbell Bent Over Row

Pause Hang Power Clean + Pause Split Jerk:

E2MOM

2 Pause Hang Power Clean + 2 Pause Split Jerk 6.5/10 RPE

2 Pause Hang Power Clean + 2 Pause Split Jerk 6.5/10 RPE

2 Pause Hang Power Clean + 2 Pause Split Jerk 7/10 RPE

2 Pause Hang Power Clean + 2 Pause Split Jerk 7.5/10 RPE

2 Pause Hang Power Clean + 2 Pause Split Jerk 8/10 RPE

*Pause in the catch of the Power Clean and split of the Split Jerk.

Metcon (No Measure)

5 RFT:

15/12 Cal cardio

24 abmat sit-ups

-then-

40 alternating DB snatches 50/35

-then-

5 rounds

15/12 Cal cardio

8 Burpee Pull Ups

-then-

30 Strict HSPU / 60 Strict DB press