CrossFit Lions West – LIFT + SWEATWarm-Up (No Measure)Coaches choice 10 min mobility / body maintenance workSWEAT (No Measure)3 rounds: 1 min plate jump burpees 1 min rest 1 min DB Thruster 1 min rest 1 min cal row 1 min rest 1 min cal bike 1 min...
CrossFit Lions West – CrossFitWarm up (No Measure)3 min cardio 3 min rolling Snatch pull technique Snatch balance techniqueLift (No Measure)4 sets: 5 rep snatch pull singles Rest as needed 4 sets: 3 rep snatch balance Rest as neededMetcon (AMRAP – Rounds...
CrossFit Lions West – CrossFitWarm-Up (No Measure)2 min cardio banded 7’s banded lat stretch 1min per side 1 min banded lat pull down 1 min single leg alternating glute bridgesLIFT (No Measure)Strict Press + Push Press: 3 sets:: 5 Strict Press + 5 Push...
CrossFit Lions West – CrossFitWarm-Up (No Measure)3 sets easy pace: 15/12 cardio 3 Turkish Get Ups/arm light, good positions 10/side alt V-UpsLIFT (No Measure)Pause Squat Snatch: E2MOM x 4 3 reps @ 70-80% *Pause in receive position -2 seconds Front Squat:...
CrossFit Lions West – CrossFitLIFT (No Measure) Pause Squat Snatch: 1 Snatch @65-80% (Every 45 Sec) x 15 Sets *Start on the light side and hit perfect reps. **2 sec pause in receiving position every rep. ***Increase off feel but keep technique perfect. Pause...
