CrossFit Lions West – CrossFit
Warm-up (No Measure)
5 min:
1- air squats
2,3- power snatch pause overhead squats
4- dowel pass throughs
5- worlds greatest stretch 30 sec per
Lift (No Measure)
Pause Power Snatch straight into Overhead Squat:
3x at 7/10 RPE
2x at 7.5/10 RPE
1x at 7.5/10 RPE
1x at 7.5/10 RPE
*Pause in the power snatch receive for 1 second and then descend down into overhead squat. Do not stand between snatch and overhead squat.
Metcon (No Measure)
4 Sets;
AMRAP 7 Minutes @ consistent moderate effort across
10-15-20-25….
Row (calories)
Ski (calories)
Bike Erg (calories)
-Rest 3:00 between sets-
Target Calories: 140/120+ each sets – the goal for all machines is to get through the round of 20
We will set up 5 rowers, 5 Ski and 5 bikeergs. Do these in any order. If yoj have to wait a short period for a piece of equipment, it’s not a big deal. This workout is for fun after a brutal Murph yesterday.