CrossFit – Tue, May 30

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


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.