CrossFit Lions West – CrossFit

Warm Up (No Measure)

3 min cardio

3 Sets:

6 Double DB Deadlift + 6 Double DB Hang Power Snatch + 6 Double DB Overhead Lunges (3 each leg)

5 Strict High Hang Muscle Snatch + 5 SLOW Overhead Squat (use empty barbell)

*These DB Complexes are meant to be unbroken. Start lighter to get a good rhythm and then build to a challenging weight by the 3rd set.

LIFT (No Measure)

E2MOM x 5

3 Snatch @ 6/10 RPE Snatch

3 Snatch @ 6.5/10 RPE Snatch

3 Snatch @ 6/10 RPE Snatch

3 Snatch @ 6.5/10 RPE Snatch

3 Snatch @ 6/10 RPE Snatch

**Any time you see “technique work”, know that the focus is speed and perfection, NOT loading. This is your time to work on dialling in those consistent issues with your technique.

Metcon (Time)

3 Sets:

AMRAP 3 Minutes:

5 bar complexes (1 toes to bar 1 muscle up, 1 bar dip)

20 Pistols (5 pistols on one leg at a time)

Max Burpees over the line in remainder of 3 minutes

-rest 1 minute b/t sets-

* If you don’t have bar muslce ups then your complex will be “1 TTB + 1 Strict pull-up + 5 push-ups. Use a band as needed for the strict pull-up. If that is the case you will do 1 TTB or its progression and then get into the band for your pull-up and then do 5 push-ups.

** single leg squats to a bench or a box will be the pistol sub. the height of the box or bench will be the progression. Pick something that isn’t easy.