CrossFit Lions West – CrossFit

Warm-up (No Measure)

Coaches choice for Clean and Jerk Warm-up.

Priority today is the lifting. If this runs a bit longer and you need to take down the work in the metcon than that is totally fine.

LIFT (No Measure)

15 min:

2 Squat Cleans + 1 Jerk
Start light and build and rest as needed between sets. If the movement is fairly new to you then keep the bar light and work your technique.

Metcon (No Measure)

4 rounds:

10 Alternating Dumbbell Hang Clean and Jerk (50/35)

2 bar muscle ups / 5 CTB pull-ups / Pull-ups / banded pull-ups

-rest 3 minutes-

3 rounds

10 Dual Dumbbell Shoulder to Overhead (2×50/35)

5 CTB pull-ups / pull-ups/ banded pull-ups

-rest 3 minutes-

2 rounds

10 Dumbbell Devil Press (2×50/35)

10 TTB

Time cap is 7 min each mini workout
Pick a set of DB that are medium weighted. If in doubt pick the lighter weight. The class will be all over the place in terms of when you finish. It will be up to the athlete to keep track of their timing of both the time cap each section and the 3 min break each section.