CrossFit Lions West – CrossFit

Warm up (No Measure)

7 min:

1,2- cardio

3- banded lat pull downs

4- banded pull a parts

5,6,7- dowel snatch work

LIFT (No Measure)

High Hang Pause Squat Snatch:

E2MOM x 5

3 High Hang Pause Snatch @ 6 RPE

3 High Hang Pause Snatch @ 6 RPE

3 High Hang Pause Snatch @ 7 RPE

2 High Hang Pause Snatch @ 7 RPE

2 High Hang Pause Snatch @ 7 RPE

*Pause for 3 seconds in the bottom of the squat.

https://youtu.be/uP-6TnaxZfs?si=enZ6GNGn4GIaqnXW

Metcon (Time)

10 Rounds for Time:

10 Hand Release Push Ups

10 alt Dumbbell Snatches (50/35)

10 V UPS

10 Wall Balls (20/14)