CrossFit Lions West – CrossFitWarm up (No Measure)3 min cardio Movement Prep: 3 Sets: 10 DB Snatches (5 each arm) + 10 Alternating Split Hang Snatch (5 each arm) https://youtu.be/DiczUp97a2o + 3 Tall Snatches (2”,4”,full squat) + 3 Tempo Overhead Squats (use...
CrossFit Lions West – CrossFitWarm up (No Measure)6 min: 1- cardio 2- air squats 3,4- quad roll 5- supinated bar hang 6- passive bottom of squat holdLIFT (No Measure)Back Squat @ 6.5/10 RPE Back Squat @ 7.5/10 RPE Back Squat @ 8/10 RPE Back Squat @ 8.5/10 RPE...
CrossFit Lions West – CrossFitWarm up (No Measure) Movement Prep: 3 Sets: 5 Double KB Swings + 4 Double KB Hang Squat Clean + 3 Double KB Hang Clusters ( you can also use DB) – 3 Muscle Clean @ 7/10 RPE *You will need a pair of kettlebells or DB for the...
CrossFit Lions West – LIFT + SWEATWarm-upWarm-up (No Measure)10 min: 1- cardio 2,3,4,5- rolling 6- banded good mornings 7- glute bridges 8- cardio 9- air squats 10- front plankSWEATMetcon (AMRAP – Rounds and Reps)amrap in 30 min: 10 alternating db snatches...
CrossFit Lions West – CrossFitWarm up (No Measure)8 min: 1,2-cardio 3- air squats 4- arm circles 5- glute bridges 6,7,8- rollingMetcon (AMRAP – Rounds and Reps) Metcon “Feta”: AMRAP 20 30/22 cal cardio 15 over the line burpees 400m Run 15 over the line...
