CrossFit Lions West – CrossFit

Warm up (No Measure)

5-8 min:

Dowel power snatch work
This 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 @ 6.5/10 RPE
1 Power Snatch @ 7/10 RPE
2 Power Snatch @ 6.5/10 RPE
2 Power Snatch @ 7/10 RPE
1 Power Snatch @ 7.5/10 RPE
1 Power Snatch @ 8/10 RPE
1 Power Snatch @ 8.5/10 RPE
1 Power Snatch @ 9)

Front Squat (3 Front Squat @ 6.5/10 RPE
2 Front Squat @ 7/10 RPE
1 Front Squat @ 7.5/10 RPE
1 Front Squat @ 8/10 RPE
1 Front Squat @ 8.5/10 RPE
1 Front Squat @ 9/10 RPE
1 Front Squat @ 9.5/10 RPE
1 Front Squat @ 10/10 RPE)

Metcon (Time)

4 Sets:

6 strict chin ups

20 empty bar Thrusters (45/35)

30 Crossover Single Unders (OR 50 Double Unders)

-rest 1 minute between sets-