CrossFit Lions West – LIFT + SWEATWarm-upWarm-up (No Measure)7 min: 1,2- cardio 3- banded pull- aparts 4- single leg glute bridges ( switch every 3 reps) 5- air squats 6- beat swings 7- seated straddleLIFTMetcon (No Measure)5 sets: 10 BB bent over rows Max set...
CrossFit Lions West – CrossFitWarm up (No Measure)5-8 min: Dowel power snatch workThis is just a warm up so don’t use weight on the split squat if you find it challenging to do so.Power Snatch (Power Snatch: 3 Power Snatch @ 6/10 RPE 2 Power Snatch @...
CrossFit Lions West – CrossFitWarm up (No Measure)3 Sets: 14 SA KB Front Rack Bulgarian Split Squat (7 each leg) 10 light barbell rows w/t a 1 sec hold at the top 90s Single Arm Plank (:45 each side)This is just a warm up so don’t use weight on the split...
CrossFit Lions West – CrossFitWarm up (No Measure)3 sets: 1 min cardio 1 min sprawl burpees 1 min bar hangLift (No Measure)Back squat 4 @ 7/10 RPE 4 @ 7.5/10 RPE 4 @ 8/10 RPE 3 @ 9/10 RPE 2 @ 9.5/10 RPERest as needed between sets.Metcon (Time)50,40,30,20,10 Cal...
CrossFit Lions West – CrossFitWarm up (No Measure)Movement Prep: 3 Sets: 6 Double DB Deadlifts + 5 Double DB Squat Clean + 4 Double DB Split Jerks (2 each leg) – 4 Muscle Clean @ 7.5/10 RPE – *You will need a pair of dumbbells for the dumbbell...
