CFL #457

CrossFit Lackland – CROSSFIT

Competition training is for anyone who wants more. If you are new to this program or are not accustomed to a high volume of training, focus your attention on the first workout of each session. Workouts are in order of importance. However, working on your weakest movements/exercises is completely appropriate and recommended.

You must complete the days programming before doing the Competition workouts. You can complete the workouts during Open Gym or Later Classes. Gym will not stay open later for individuals to complete the Competition WODS.

*Coordinate with the coach prior to conducting any Competition training.

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General Warm-Up

Coaches Choice (No Measure)

*5 min General Warm-Up

Specific Warm-Up

Rope Climb Skill Work

10 min to work on Rope Climbs

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
All Ladies use 35 lbs

L1:

30 Assisted Pull-ups

30 Ring Rows

Target Times:

L4: Sub 6:30;

L3 6:30-8:00;

L2 8:00-11:00;

L1 11:00-15:00

20:00

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