CrossFit Lions West – CrossFit

Warm up (No Measure)

3 Sets:

20 Double DB Alt Strict Press (keep one DB overhead while pressing the other)

10 Wide Grip Barbell Bicep Curl

10 Single Leg Box Jump (5 each leg)
keep the single leg box jumps to a low level. Use 45 pound plates and keep it easy.

Metcon (AMRAP – Rounds and Reps)

amrap in 20 min:

400m run

30/25 cal cardio station 1

30/25 cal cardio station 2
Try to use the bikeerg as little as possible. Only larger classes should need to have them out.

LIFT (No Measure)

Pressing Snatch Balance:

E2MOM

4 x 5 reps @ 5/10 RPE

Hang Pause Power Snatch:

E2MOM

3 Hang Pause Power Snatch @ 5.5/10 RPE

3 Hang Pause Power Snatch @ 6/10 RPE

3 Hang Pause Power Snatch @ 5.5/10 RPE

3 Hang Pause Power Snatch @ 6/10 RP

3 Hang Pause Power Snatch @ 6.5/10 RPE

*Pause in receive for 2 seconds.