CFL #472

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

Work on Squat/Power Cleans for 10 min


Clean/Front Squat/S2OH 1 RM (3/2/1 RM)

3 Cleans (any way)

2 Front Squats

1 Shoulder to Overhead
This is a touch and go complex. The barbell cannot be rested on the ground, only tapped while doing the cleans.

Athlete’s best lift will be their individual score.

*Rest 1 min

Metcon (AMRAP – Reps)

12 min AMRAP of:

60 Double Unders (L4/3/2), Attempts (L1), Singles (10 Snatch

10 OH Squats

*115/85 lbs (L4), 95/65 lbs (L3), 75/55 lbs (L2), 65/45 lbs (L1), 55/35 lbs (10 Clean

10 Thrusters

*125/95 lbs (L4), 105/75 lbs (L3), 85/65 lbs (L2), 75/55 lbs (L1), 65/45 lbs (15 Backsquats (From the Ground)

*155/125 lbs (L4), 145/115 lbs (L3), 125/105 lbs (L2), 115/95 lbs (L1), 105/85 lbs ((L1/