CrossFit Lions West – CrossFit
Warm-up
Warm-up (No Measure)
7 min:
1,2,3 – rolling
4- air squats
5- worlds greatest stretch
6- worlds greatest stretch
7- hang squat snatch
Weightlifting
Metcon (No Measure)
Snatch ladder:
E2MOM x 5
1- 10 reps at 70%
2- 8 reps at 75%
3- 6 reps at 80%
4- 4 reps at 85%
5- 2 reps at 90%
If you don’t know your 1RM then pick a medium weighted snatch load to start with and then go up a bit each set. You can power or squat snatch the bar in any set.
Metcon
Metcon (No Measure)
EMOM for 15
1- 15 KB swings 24/16
2- 15 KB Goblet Squats 24/16
3- rest
One KB for both movements. You need to be able to do the squats unbroken in round 1.