CrossFit – Wed, Apr 3

CrossFit – Wed, Apr 3

CrossFit Lions West – CrossFit

Warm up (No Measure)

7 min:

1,2‐cardio

3‐ dowel pass throughs

4- split jerk footwork

5- split jerk with dowel

6‐ worlds greatest stretch

7- air squats

LIFT (No Measure)

Split Jerk:

2 Split Jerk @7-8/10 RPE

2 Split Jerk @7-8/10 RPE

1 Split Jerk @7-8/10 RPE

1 Split Jerk @7-8/10 RPE

**Rest 2-3 min between sets.

Note: Focus on aggressive lockout and sticking the landing

Incline DB Bench Press:

10 Dumbbell Bench Press + 10 Supinated Grip Barbell Bent Over Row

8 Dumbbell Bench Press + 8 Supinated Grip Barbell Bent Over Row

6 Dumbbell Bench Press + 6 Supinated Grip Barbell Bent Over Row

6 Dumbbell Bench Press + 6 Supinated Grip Barbell Bent Over Row

*All at 7-8/10 RPE

*Rest 2-3 Min between sets w/60 Bench Lat Stretch during rest.

METCON (Time)

21,15,9

Plate jump burpees

Cal cardio

Thruster 95/65