CFL #480

CrossFit Lackland – CROSSFIT

For today you get to choose what you want to do, strength or METCON.

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ROMWOD

ROMWOD: Appreciate the ROM (No Measure)

There is so much to appreciate in life and your ROMWOD is one of them! Keep your mind focused on that as you work on your shoulders, upper back, lower back, abs, hamstrings, knees, ankles, and quads.

https://app.romwod.com/workout/appreciate-the-rom

*21 min

In This Workout:

Thread the Needle

Saddle Eagle

Puppy Dog

Seal / Sphinx

Single Leg Forward Fold

OPTIONAL EQUIPMENT

Abmat/ Blanket

Medicine Ball

Strength Phase

3 Position Power Snatch (5 sets of 1 rep)

Ground, low hang (above the knees), high hang
Three position power snatch (5x 1)

Start from the ground, then hang position, then high hang position. This is 1 rep. Every 2 mins for 5 sets

Metcon

Metcon (Time)

For Time:

150 Double Unders (L4/3/2), Attempts (L1), Singles (– Then –

4 rds

20 DB Snatch, 70/50 lbs (L4), 50/35 lbs (L3), 40/25 lbs (L2), 30/15 lbs (L1), 25/10 lbs (20 Alt DB Lunges, 70/50 lbs (L4), 50/35 lbs (L3), 40/25 lbs (L2), 30/15 lbs (L1), 25/10 lbs (– Then –

150 Double Unders (L4/3/2), Attempts (L1), Singles (

Competition Training

*See a coach

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