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CFL #489

CrossFit Lackland – CROSSFIT

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ROMWOD

ROMWOD: Breast Cancer Doesn’t Discriminate (No Measure)

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

*22 min

In This Workout:

Saddle Archer

Puppy Dog

Dragon

Lizard

OPTIONAL EQUIPMENT

Abmat/ Blanket

Medicine Ball

Strap/Towel

Skill Work

Skill Work: Snatch (No Measure)

15 min to work up to 70 to 80% 1 RM

Metcon

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
L2: 95/65 lbs

L1: 85/55 lbs

CFL #488

CrossFit Lackland – CROSSFIT

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Warm-up

*Coaches Choice – 5 min

*You have 30 min to complete the Back Squat.

5 RFT of 20 Unbroken WB’s (Time)

20 Unbroken Wall-Balls, 30/20 lbs @ 10′ (L4), 20/14 lbs @ 10′ (L3), 20/14 lbs @ 9′ (L2), 20/14 lbs @ 8′ (L1), 14/10 lbs @ 8′ (30 Sec Rest

*100 m run if the ball hits the ground or stops moving

Strength Phase

Back Squat (Find 1 RM)

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
L2: 85/55 lbs

L1: 75/45 lbs

Competition Training

*Please see a coach

CFL #487

CrossFit Lackland – CROSSFIT

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ROMWOD

ROMWOD: Fundraise-Detect-Save (No Measure)

Embrace the Barbells For Boobs mantra today as we ROM and raise awareness! 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/fundraise-detect-save

*23 min

OPTIONAL EQUIPMENT

Abmat/ Blanket

Ball/Block

Medicine Ball

In This Workout:

Saddle

Bound Angle

Seated Straddle

Skill Work

Skill Work: Clean and Jerk (No Measure)

15 min to work up to 70 to 80% 1 RM

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
L2: 95/65 lbs

L1: 75/45 lbs

CFL #486

CrossFit Lackland – CROSSFIT

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Warm-up

*Coaches Choice – 5 min

*You have 40 min to complete the Deadlift and Bench Press. This will leave you 10 min to complete the METCON. If you finish the DL/BP early you can start the METCON.

3 min AMRAP of: Partner Unbroken WB’s (AMRAP – Reps)

3 min AMRAP of:

Partner Unbroken WB’s, 30 lbs @ 10′ (L4), 20 lbs @ 10′ (L3), 20 lbs @ 9′ (L2), 14 lbs @ 9′ (L1), 14 lbs @ 8′ (*Every time you stop or drop the WB, both partners do 5 burpees.

Strength Phase

Deadlift (Find 1 RM)

Bench Press (Find 1 RM)

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
L2: 155/105 lbs

L1: 135/95 lbs

Competition Training

*Please see a coach

CFL #485

CrossFit Lackland – CROSSFIT

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Warm-up

*Coaches Choice – 5 min

Tabata Wallballs (AMRAP – Reps)

8 RDS for Reps of:

20 sec on/10 sec off

WallBalls, 30/20 lbs @ 10/9′ (L4), 20/14 lbs @ 10′ (L3), 20/14 lbs @ 9′ (L2), 20/14 lbs @ 8′ (L1), 14/10 lbs @ 9/8′ (

Metcon

10 min AMRAP of Rope Climbs (AMRAP – Reps)

Legless Rope Climbs, (L4), Rope Climbs (L3), Rope Climbs (L2), Rope Get-Ups (L1)

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
L2: 85/55 lbs

L1: 75/45 lbs

Competition Training

*Please see a coach