CrossFit Lions West – CrossFit

Warm up (No Measure)

6 min:

1- good mornings

2- dowel press

3- hang squat clean

4- seated straddle

5,6‐ pigeon pose

LIFT (No Measure)

Clean Pull + Power Clean + Push Jerk:

E2MOM x 5

2 Clean Pull + 1 Power Clean + 1 Push Jerk @ 68% 1 RM Power Clean and Jerk

2 Clean Pull + 1 Power Clean + 1 Push Jerk @ 70% 1 RM Power Clean and Jerk

1 Clean Pull + 1 Power Clean + 1 Push Jerk @ 75% 1 RM Power Clean and Jerk

1 Clean Pull + 1 Power Clean + 1 Push Jerk @ 80% 1 RM Power Clean and Jerk

1 Clean Pull + 1 Power Clean + 1 Push Jerk @ 83-85+% 1 RM Power Clean and Jerk

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

10/7 cal cardio

10 Deadlifts (185/125)

5 Wall Walks or 15 push ups

20/14 cal cardio

10 Deadlifts

Rest 1 min
If you run out of time then just row till the end of class.