CrossFit Lions West – CrossFit

Warm up (No Measure)

Movement Prep:

3 Sets:

6 Double DB Deadlift + 3 Double DB Devil Press + 6 Double DBOverhead Lunges (3/leg)

–

5 Pause High Hang Muscle Snatch (pause in the dip and establish balance and power) + 3 Snatch Drop to 3 different positions (2 inches, parallel, full)

*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.

https://youtu.be/MGfxeG2b8PA

LIFT (No Measure)

Front Squat + Back Squat:

E2MOM x 5

3 Front Squat + 5 Back Squat @ 6/10 RPE

3 Front Squat + 5 Back Squat @ 6.5/10 RPE

2 Front Squat + 3 Back Squat @ 7/10 RPE

2 Front Squat + 3 Back Squat @ 7.5/10 RPE

2 Front Squat + 3 Back Squat @ 8/10 RPE

Metcon (AMRAP – Rounds and Reps)

For Time:

35 Chest to bar pull ups/.pull-ups/ banded pull ups

35 Toes to bar

*every time you break complete 20 walking lunges