CrossFit Lions West – CrossFit
Warm-up
Warm-up (No Measure)
5 min:
1- cardio
2- hang squat cleans w/ dowel
3- Power clean w/ dowel (from the floor)
4- worlds greatest stretch, switch every 2
5- happy baby
Weightlifting
Metcon (Weight)
2 rep squat clean
Spend 12 min working up to a heavy double
Reset on each rep. Newer athletes should keep the bar light and work the tech of the lift.
Metcon
Metcon (AMRAP – Rounds and Reps)
amrap in 6 min:
1,2,3,4,5….
Power cleans 135/85
pull-ups
rest 5 min
amrap in 6 min:
1,2,3,4,5…
Back Squats 185/135
DB strict press 35/20
Clean = medium loaded, 5 + reps when fresh
BS = 10+ rep when fresh
DB Press = 10+ rep when fresh