CrossFit Lions West – CrossFit

Warm up (No Measure)

7 min:

1,2-cardio

3- overhead squats

4,5- Snatch complex

6- banded pull a parts

7- seated straddle

LIFT (No Measure)

Pressing Snatch Balance:

E2MOM x 4

5 Pressing Snatch Balance @ 5/10 RPE

Hang Snatch Pull + Hang Pause Power Snatch:

E2MOM x 5

1 Hang Snatch Pull + 2 Hang Pause Power Snatch @ 5.5/10 RPE

1 Hang Snatch Pull + 2 Hang Pause Power Snatch @ 6/10 RPE

1 Hang Snatch Pull + 2 Hang Pause Power Snatch @ 6.5/10 RPE

1 Hang Snatch Pull + 2 Hang Pause Power Snatch @ 7/10 RPE

1 Hang Snatch Pull + 2 Hang Pause Power Snatch @ 7/10 RPE

*Pause is in the receive for 2 seconds.

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

20/16 cal cardio station 1

20/16 cal cardio station 2

20/16 cal cardio station 3
switch up your cardio stations as much as possible.