CrossFit Lions West – CrossFit

Warm-up (No Measure)

3 min rolling

3 min cardio

LIFT (No Measure)

Snatch Grip Push Press:

E2MOM x 4

6 Snatch Push press @8/10 RPE

6 Snatch Push press @8/10 RPE

6 Snatch Push press @8/10 RPE

6 Snatch Push press @8/10 RPE

*Focus on strong lockout and pause at top showing good control.

**Goal is to use 105-110% Snatch max.

2 Position Squat Snatch:

5 Sets New set every 1:30.

1 Power Snatch Above The Knee + 1 Power Snatch From the Floor

METCON (No Measure)

10-9-8-7-6-5-4-3-2-1

Dumbbell Shoulder Press (2×50/35)

*5 Strict Chin Ups (OR Strict Pull Ups) after each set

**If you can’t start out the workout unbroken for the first 2 sets, then scale load so you can.

-Into-

3 sets:

28’s Barbell Curls (7 from bottom to halfway, 7 from halfway to top, 7 full curls, 7 “kipping” curls with controlled eccentric)

-rest as needed b/t sets-

** Use a moderate load – 7/10 RPE

-Into-

3 sets:

12 Dumbbell Lateral Raises

12 Dumbbell Kickback Extensions

12 Dumbbell Front Raises

-rest as needed b/t sets-

**Use a moderate load – 7/10 RPE