CrossFit Lions West – CrossFit

Warm up (No Measure)

3 min cardio

3 min rolling

3 min dowel clean and jerk work
keep the single leg box jumps to a low level. Use 45 pound plates and keep it easy.

LIFT (No Measure)

Tall Clean:

E2MOM

3 Tall Clean @ 5.5/10 RPE

3 Tall Clean @ 5.5/10 RPE

3 Tall Clean @ 6/10 RPE

3 Tall Clean @ 6/10 RPE

Pause Squat Clean + Pause Push Jerk + Squat Clean + Push Jerk:

E2MOM

1 Pause Squat Clean + 1 Pause Push Jerk + 1 Squat Clean + 1 Push Jerk @ 5.5/10 RPE

1 Pause Squat Clean + 1 Pause Push Jerk + 1 Squat Clean + 1 Push Jerk @ 5.5/10 RPE

1 Pause Squat Clean + 1 Pause Push Jerk + 1 Squat Clean + 1 Push Jerk @ 6/10 RPE

1 Pause Squat Clean + 1 Pause Push Jerk + 1 Squat Clean + 1 Push Jerk @ 6/10 RPE

1 Pause Squat Clean + 1 Pause Push Jerk + 1 Squat Clean + 1 Push Jerk @ 6.5/10 RPE

Metcon (No Measure)

EMOM for 12 min:

1- 15/12 cal ski

2- 12 Goblet squats 32/24KG

3- 45 sec bar hang