CrossFit Lions West – CrossFitLIFT (No Measure) Squat Snatch: Take 10-12 minutes: Build to tough single High Block Snatch from the high blocks. Narrow GrIp Incline Bench: 5 Close Grip Bench Press @ 50% of estimated 5RM 3 Close Grip Bench Press @ 70% of...
CrossFit Lions West – CrossFitWarm up (No Measure)8 min: 1,2- cardio 3- air squats 4- lunges 5- seated straddle 6- glute bridges 7- beat swings 8-calf smashLIFT (No Measure) Tempo Front Squat: 6 Tempo Front Squat @65-72.5%] 6 Tempo Front Squat @65-72.5%...
CrossFit Lions West – LIFT + SWEATWarm-upWarm-up (No Measure)5 min: 10 air squats 10 cal cardio 10 situpsLIFTMetcon (No Measure)5 sets: 14 rep alternating db shoulder pressDb in each hand but only one working at a time.SWEATMetcon (AMRAP – Rounds and...
CrossFit Lions West – CrossFitWarm up (No Measure)3 min cardio 3 min rolling 3 min jerk techLIFT (No Measure)Push Jerk: Build to a tough set of 3 @8 RPE in 4 sets. *6 Bent Over Row @7-8/10 RPE after each set for ONLY 3 sets. **30 Sec Passive Hang after each set...
