CrossFit Lions West – CrossFit

LIFT (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 estimated 5RM

2 Close Grip Bench Press @ 80% of estimated 5RM

1 Close Grip Bench Press @ 90% of estimated 5RM

5 Close Grip Bench Press (attempt 1)

5 Close Grip Bench Press (attempt 2) (if needed)

*:30-:45 Pec Stretch between sets.

*rest 90s-2 minutes after each stretch and sets.

Metcon (No Measure)

AMRAP 7:00

200m Run

7 Strict Pull-Ups

-Rest 3:00-

AMRAP 7:00

200m Run

14 Push-Ups

-Rest 3:00-

AMRAP 7:00

200m Run

21 Air Squats