CrossFit Lions West – CrossFit

Warm- Up (No Measure)

3 min cardio

3 sets:

30 sec Row @ high effort w/ straight’ish legs

5 DB Snatch R arm

5 Burpees over DB

5 DB Snatch L arm

*1 Min Rest between sets

CrossFit Games Open 24.1 Rx (Ages 16-54) (Time)

For time:

21 dumbbell snatches, arm 1

21 lateral burpees over dumbbell

21 dumbbell snatches, arm 2

21 lateral burpees over dumbbell

15 dumbbell snatches, arm 1

15 lateral burpees over dumbbell

15 dumbbell snatches, arm 2

15 lateral burpees over dumbbell

9 dumbbell snatches, arm 1

9 lateral burpees over dumbbell

9 dumbbell snatches, arm 2

9 lateral burpees over dumbbell

F: 35lb dumbbell

M: 50lb dumbbell

Time cap: 15 minutes
To learn more about CrossFit Games Open 24.1 Rx (Ages 16-54) click here
DB weight should be medium. You should be able to do 15 or more reps on your weak arm when fresh.

LIFT (No Measure)

Back Squat:

5 Back Squat @ 70% 1 RM Back Squat

5 Back Squat @ 75% 1 RM Back Squat

5 Back Squat @ 80% 1 RM Back Squat

5 Back Squat @ 80% 1 RM Back Squat

5 Back Squat @ 80% 1 RM Back Squat

*Rest 2-3 minutes between sets.

*30 Sec Couch Stretch (each side) during rest.