CFL #541

CrossFit Lackland – CROSSFIT

View Public Whiteboard

Warm-up

*5 min (Coaches Choice)

Strength Phase

DB Complex (5 Sets of 1 Complex at Heavy as possible)

1 Dumbbell Power Snatch

2 Dumbbell Squat Snatch

3 OHS

*Complex for Each Arm = 1 Set
*20 min to complete

**10 min to work up to working weight (Use same weight for all 5 sets)

Metcon

Metcon (Time)

For time:

30 cal row

30 deadlift, 185/135 lbs (L4), 155/115 lbs (L3), 135/95 lbs (L2), 115/85 lbs (L1), 95/65 lbs (30 hang power clean, 185/135 lbs (L4), 155/115 lbs (L3), 135/95 lbs (L2), 115/85 lbs (L1), 95/65 lbs (30 cal assault bike

30 front squat, 185/135 lbs (L4), 155/115 lbs (L3), 135/95 lbs (L2), 115/85 lbs (L1), 95/65 lbs (30 shoulder to overhead, 185/135 lbs (L4), 155/115 lbs (L3), 135/95 lbs (L2), 115/85 lbs (L1), 95/65 lbs (30 cal row

*30 min cap

Share