CrossFit Lions West – CrossFitWarm up (No Measure)7 min: 1,2- cardio 3- banded lat pull downs 4- banded pull a parts 5,6,7- dowel snatch workLIFT (No Measure)High Hang Pause Squat Snatch: E2MOM x 5 3 High Hang Pause Snatch @ 6 RPE 3 High Hang Pause Snatch @ 6...
CrossFit Lions West – CrossFitWarm Up (No Measure)Coach scotts choiceMetcon (No Measure)3 sets: 3 Rounds of “18.1” 8 Toes to bar 10 Single arm Dumbbell Hang Clean and Jerk (50/35) (5 on one side then 5 on the other) 14/12 Calorie Row -rest 3 minutes-Pump (No...
CrossFit Lions West – CrossFitWarm-up (No Measure)3 min rolling 3 min cardioLIFT (No Measure) Back Squat: After building up to an 8/10 RPE 3 sets: 1 Back Squat @ 8/10 RPEMetcon (Time)amrap in 15 min: 100 double unders 20 wallballs rest n1...
CrossFit Lions West – LIFT + SWEATWarm-up (No Measure)8 min: 10/8 cal cardio 1 min skipping 10 light DB thrustersLIFT (No Measure)3 sets: 20 KB Swings 20 DB Strict Press 20 KB Sumo DL (not high pull) 20 DB curls rest 2 minSWEAT (No Measure)amrap in 18 min: 10...
