CrossFit Lions West – LIFT
Warm-up
Warm-up (No Measure)
5 min:
1- cardio
2- dowel good mornings
3- 90/90 stretch alternating
4- dowel thrusters
5- seated straddle
LIFT
A: Metcon (Weight)
3×3 Power Clean
3×2 Power Clean
3×1 Power Clean
Rest as needed between sets. You have 15 min to complete the 9 sets.
B : Metcon (No Measure)
5 sets:
12 push jerks 135/85
rest 1 min
This is from the floor. Pick a weight that allows you to do 7 or more jerks when fresh.
C: Metcon (Calories)
EMOM for 10 min:
1- max cal cardio
2- rest
Score is total calories