CrossFit Lions East / Maker’s Body CrossFit, CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

A. 3 min cardio

B. Mobility

World greatest stretch

2 sets of 10-15 rep/side

https://www.youtube.com/watch?v=-CiWQ2IvY34

C. 2 sets

7 snatch DL w/ dowel

7 overhead squats w/ dowel

7 glute bridge, hold 3 seconds at the top

Weightlifting

Metcon (Weight)

Squat Snatch

3 @ 70%

2 @ 75%

2 @ 80%

2 @ 82%

2 @ 85%

1 @ 87%

1 @ 90%

1 @ 92%
New athletes can use the 15 min that this will take to continue to work the technique of the squat snatch.

Metcon

Metcon (Time)

For time:

15 Clean and jerk @ 155/105

45/38 cal cardio

9 Clean and jerks

45/38 cal cardio

6 Clean and jerks

45/38 cal cardio
Clean and jerk load should be medium weighted. Slightly heavier than you would normally do in a wod. Cardio will be first come first serve on each round.