CrossFit Lions West – CrossFit
Warm-up
Warm-up (No Measure)
5 min cardio
5 min rolling
Power clean with empty bar 1 min
push jerk empty bar 1min
Weightlifting
Back Squat (Weight)
Back Squats:
2 Back Squat
4 Back Squat
6 Back Squat
8 Back Squat
10 Back Squat
*These will be ascending reps AND ascending weight.
*In between sets perform 5 Seated Box Jumps.
*Keep track of your weights as you will be seeing this rep scheme frequently. Goal is to get heavier each week. Start at 40-50% of max, finish at 65-70% for this time.
Metcon
Metcon (No Measure)
5 sets:
40 Double Unders
Odd sets: 8 Clean and Jerks (95/65)
Even Sets: 8 Power Snatches (95/65)
8 Bar Facing Burpees
-Rest 1:00 between sets-