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13 Sep 2018: Saturday Team WOD

CrossFit Lackland – CFL SATURDAY TEAM WOD

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Strength Phase

The CrossFit Total (Total Weight)

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
Teams of 2 have 40 min to complete.

Metcon

Metcon (Time)

Teams of 2:

2 RFT of:

30 Dball clean, 100/60 lbs

30 Muscle Ups

30 Clean and Jerks, 185/115 lbs

500 m Row

*Divide as Required

CFL #496

CrossFit Lackland – CROSSFIT

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ROMWOD

PEACE OF MIND

Peace of mind is priceless. Barbells for Boobs is giving that gift. After you ROM, visit barbellsforboobs.org to learn more about how they are using CrossFit to support men and women from diagnosis, through treatment, and into recovery.

https://app.romwod.com/workout/peace-of-mind

In This Workout:

Seal / Sphinx

Saddle

Seated Straddle

Frog

Seated Twist

OPTIONAL EQUIPMENT

Abmat/ Blanket

Ball/Block

Medicine Ball

Metcon

Metcon (Time)

10 RFT of:

10 shoulder to overhead, 115/80 lbs (L3), 95/65 lbs (L2), 75/45 lbs (L1), 55/35 lbs (10 toes to bar (L3/2), Knee-Ups (L1), Ab-Mat Sit-Ups

CFL #495

CrossFit Lackland – CROSSFIT

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Warm-up

*5 min (Coaches Choice)

Metcon (AMRAP – Reps)

5 rounds for AMRAP:

Max Strict Pull ups (L4/3), Skinny Red band or less (L2), Purple Band (L1), Green Band or Ring Rows (*Rest 2 min between sets

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of Two complete 35 min AMRAP of:

3 Legless Rope Climbs (L4), Rope Climbs (L3/2), 9 Get-UPs (L1/5 Power Cleans, 205/145 lbs (L4), 185/125 lbs (L3), 155/105 lbs (L2), 105/75 lbs (L1), 95/65 lbs (7 Burpee Box Jump Overs, 30″ (L4), 24″ (L3/L2), 20″ (L1), 20″ Step Ups (0:00 to 15 min – 20 WB’s, 30/20 lbs @ 10′ (L4), 20/14 lbs @ 10′ (L3), 20/14 lbs @ 9′ (L2), 20/14 lbs @ 8′ (L1), 14/10 lbs @ 8′ (15:00 to 25:00 min – 15 Def HSPU’s 45/35 lb Plates (L4), HSPU’s (L3), 10 Wall Walks (L2), 5 Wall Walks (L1), DB Press, 35/25 lbs (25:00 to 35:00 min – 10 Cals on the AAB

CFL #494

CrossFit Lackland – CROSSFIT

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ROMWOD

BREAST CANCER DOESN’T DISCRIMINATE

One in Eight women will be diagnosed with breast cancer. Know the facts. After you ROM, visit barbellsforboobs.org to learn more about how they are using CrossFit to support men and women from diagnosis, through treatment, and into recovery.

https://app.romwod.com/workout/breast-cancer-doesn-t-discriminate

In This Workout:

Saddle Archer

Puppy Dog

Dragon

Lizard

OPTIONAL EQUIPMENT

Abmat/ Blanket

Medicine Ball

Strap/Towel

Strength Phase

Deadlift (5 or more reps @ 85% of 90% off of 1 RM)

Below is the entire rep scheme. The 5+ (5 or more reps is the 6th set).

10@35%

10@45%

10@55%

5@65%

5@75%

5+@85% Push your limits but not to failure.

5@75%

5@65%

Metcon

Metcon (Time)

5 RFT of:

20 GHD Sit ups or Ab-Mat Sit-Ups

20 Push Ups
*Complete after class

CFL #493

CrossFit Lackland – CROSSFIT

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Warm-up

3 min AMRAP of unbroken WB reps: (No Measure)

3 min AMRAP of unbroken WB reps:

3, 6, 9, 12, 15, etc

Rest as needed between sets

*If you drop the ball/rest between reps (not sets), you have to start over from 3.

Skill Work

Warm-up (No Measure)

8 min to work up to Clean and Jerk working weight
,

Metcon

Metcon (AMRAP – Rounds and Reps)

EMOM for 12 Minutes for AMRAP of:

6 Power Clean and Push Jerks, 135/95 lbs (L4), 115/75 lbs (L3), 95/65 lbs (L2), 75/55 lbs (L1), 65/45 lbs (Do this for 12 minutes. It will actually come out to 72 reps not 60.

Olympic Lifting

Squat Snatch (10 min for 10 sets of 2 reps @ 70 to 80%)

*10 min to work up to working weight

*Keep same weight for all 10 sets

CFL #492

CrossFit Lackland – CROSSFIT

For all of your maxes from last week we want you to take 90% of that number and that’s what you will base all of your % strength work off of. We are going to start Jim Wendler’s 5/3/1 Program with a few added sets for volume. If you want a little extra volume you can do the sets of 10 from the warm up sets on the back end, I will leave that up to you.
On the sets with a + after the number you are going for a large number but not until failure. We will also be doing a lot of Olympic lifting work based off of feel, as well as barbell cycling work. These are maxes for the day meaning some days you will feel really good and others not so much, try to maintain proper technique and minimize missed lifts.

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Warm-up

*5 min (Coaches Choice)

Skill Work

Skill Work: Handstand Push-Ups (No Measure)

Spend 5 to 10 min working on Handstand against/off the wall and Handstand Push-ups

1: Handstand against the wall

2: Handstand moving against the wall

3: Handstand push-up against the wall with kip

http://gymnasticswod.com/content/handstand-against-wall-progression-pt1

http://gymnasticswod.com/content/handstand-against-wall-progression-pt2

http://gymnasticswod.com/content/handstand-push-wall-and-kip

Strength Phase

Front Squat (25 min to complete 5+ Reps @ 85% off 90% 1 RM)

Push your limits but not til failure.

Below is the entire rep scheme. The 5+ (5 or more reps is the 6th set).

1×10@35%

1×10@45%

1×10@55%

1×5@65%

1×5@75%

1×5+@85%

1×5@75%

1×5@65%

1×10@55%

Metcon

Metcon (Time)

15-12-9 RFT of:

Hang Squat Clean, 155/105 lbs (L4), 135/95 lbs (L3), 115/75 lbs (L2), 95/65 lbs (L1), 75/45 lbs (Strict HSPU (L4), HSPU’s (L3), Wall-Walks, 5/4/3 reps (L2), Wall-Walks, 3/2/1 reps (L1), DB Press, 35/25 lbs (If needed, scale the strict hspu so you can do sets of 3 at minimum

Additional Work (On Your Own After Class)

Push Press (25 min to complete 5+ Reps @ 85% off 90% 1 RM)

Push your limits but not til failure.

Below is the entire rep scheme. The 5+ (5 or more reps is the 6th set).

1×10@35%

1×10@45%

1×10@55%

1×5@65%

1×5@75%

1×5+@85%

1×5@75%

1×5@65%

1×10@55%

Columbus Day

CrossFit Lackland – CROSSFIT

Columbus Day (Time)

2 Partner Team WOD for time of:

LVL4

1492 m Row

14 Rope Climbs

92 Burpees

14 Muscle Ups

92 KBS, 72/53 lbs

1492 m on the AAB

LVL3

1492 m Row

14 Rope Climbs

92 Burpees

14 Bar Muscle Ups

92 KBS, 72/53 lbs

1492 m on the AAB

LVL2

1492 m Row

14 Rope Climbs

92 Burpees

42 Pull-ups and Ring Dips

92 KBS, 53/35 lbs

1492 m on the AAB

LVL2

1492 m Row

28 Rope Get-Ups

92 Burpees

42 Ring Rows and Box Dips

92 KBS, 35/16 lbs

1492 m on the AAB

Partner 1 works, Partner 1 completes 100 double unders/300 singles. Switch every 100/300 reps……

06 Sep 2018: Saturday Team WOD

CrossFit Lackland – CFL SATURDAY TEAM WOD

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Olympic Lifting

Olympic Lifting Total (Total Weight)

Snatch (1 Rep Max)
Clean and Jerk (1 Rep Max)
Teams of 3: 30 minutes to find OLY TOTAL

*Squat or Power

Metcon

Metcon (Time)

Teams of 3 for Time of:

1200 m Relay, 100/60 lb Slam Ball Carry (100 m Intervals)

900 m Relay, 45/25 lbs Sled Push (100 m intervals)

1200 m Relay on C2 (100m Intervals)

9 Rope Climbs (3 Each)

120 Cals on the AAB (20 Cal Intervals)