CrossFit Lions West – CrossFit
Warm-up
Warm-up (No Measure)
5 min:
1- cardio
2- hang power snatches
3- Overhead squats, slow decent
4- Bottom of overhead squat hold with a dowel
5- seated straddle
Weightlifting
Metcon (Weight)
Squat Snatch
12 min to work up to a heavy double
Newer athletes can just work on the technique of the lift. If you have not done a lot of squat snatch, please pick a station close to the coaches area so we can better help you work through the movement.
Coaches: if you have an athlete who is new to the hang power clean then use this time to allow them to work on that movement for the wod.
Metcon
Metcon (AMRAP – Rounds and Reps)
3 sets:
amrap in 5 min:
20 double unders
4 over the bar jumps
3 hang power cleans
rest 2 min
This portion is 5 min on, 2 off, 5 min on, 2 min off and 5 min on. Ideally you are going up in weight on the hang clean in your 2 min breaks. Not mandatory however. Pick a load that is doable for 5 reps in the clean. Over the bar jump can be lateral and you are not doing a burpee. If you don’t have double unders that are good then you will do 20-30 single skips. Each 5 min set starts back at the beginning.