WOD Blog

Thu, Jan 9 2020

Sat, Oct 23, 2021 at 9:00am Group Workout!
Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (1979 days ago)

Lions Complex


(Time)
Warm up:
3 rounds for time:
250m row
10 PVC Pass through's
10 PVC Around the world's
10 PVC overhead squats
10 wall squats
10 side to side lunges

Then group banded rig shoulder stretches

Strength/Skill:
warm up to working weight

Workout:
10 min
For Load:
1 snatch deadlift
1 hang power snatch
1 overhead squat
1 behind neck push jerk
1 overhead squat

QUALITY OVER LOAD!
Perform complex without setting barbell down

Accessory work:
Tabata abs: (4 min 20 on 10 sec rest)
weighted Russian twist
side plank hip touch




The Leadville Box
615 US-24 Unit D
Leadville, CO 80461 (view larger map)