CrossFit Lions West – CrossFit
Warm-up
Warm-up (No Measure)
6 min:
1,2- rolling
3- easy air squats
4- bottom of squat hold
5- dowel good mornings
6- dowel pass overs
Weightlifting
A: Back Squat (E3M x5 )
1. 10 at 70%
2. 8 at 75%
3. 6 at 80%
4. 4 at 85%
5. 10 at 75%
If you don’t know your 1RM then pick a weight that is medium loaded for that first set of 10 and then go from there.
B: Snatch (5×3 squat snatch )
Rest 90 between sets
Metcon
Metcon (AMRAP – Rounds and Reps)
amrap in 6 min:
10 alternating DB snatches
5 TTB
10 jumping air squats