CrossFit Lions West – CrossFit
Warm-up (No Measure)
6 min:
1- air squats
2- seated straddle
3- arm circles
4- glute bridges
5,6- KB calve smash
LIFT (Weight)
A.
5 Front Squat @ 6/10 RPE
2. 3 Front Squat @ 7/10 RPE
3. 1 Front Squat @ 8/10 RPE
4. 5 Front Squat @ 7/10 RPE
5. 3 Front Squat @ 8/10 RPE
6. 1 Front Squat @ 9/10 RPE
7. 1 Front Squat @ 9+/10 RPE
8. 1 Front Squat @ 9+/10 RPE
B.
E2MOM x 8
5 Seated Strict Press @ 6/10 RPE
3 Seated Strict Press @ 7/10 RPE
1 Seated Strict Press @ 8/10 RPE
3 Seated Strict Press @ 7/10 RPE
5 Seated Strict Press @ 8/10 RPE
3 Seated Strict Press @ 9/10 RPE
1 Seated Strict Press @ 9+/10 RPE
1 Seated Strict Press @ 9+/10 RPE
Metcon (Time)
AMRAP 9 Minutes
3 Squat Cleans (135/95)
1 Wall Walk
3 Squat Cleans
2 Wall Walks
3 Squat Cleans
3 Wall Walks
6 Squat Cleans
4 Wall Walks
6 Squat Cleans
5 Wall Walks
6 Squat Cleans
6 Wall Walks
9 Squat Cleans
7 Wall Walks
9 Squat Cleans
8 Wall Walks
9 Squat Cleans
8 Wall Walks…