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CFL #519

CrossFit Lackland – CROSSFIT

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Warm-up

*5 min (Coaches Choice)

Skill Work

10 min to work on Handstand Push-Ups or Handstand Walks

Strength Phase

Front Squat (Max Reps @ 85% +10lbs of 90% of 1 RM)

*ADD 10# to all percentages

10@35% (0:00)

10@45% (2:00)

10@55% (4:00)

10@65% (6:00)

5@75% (8:00)

Max Reps @ 85% (11:00)

5@75% (14:00)

5@65% (16:00)

Metcon

Metcon (Time)

For Time of:

5-10-15-20

Strict pull-ups (L4/3), Kipping Pull-Ups (L2), Assisted Pull-Ups (L1), Ring Rows (20-15-10-5

Strict HSPU (L4), HSPU’s (L3/2), 5-4-3-2 Wall Walks (L1), Seated DB Press, 35/25 lbs (

03 Nov 2018: Saturday Team WOD

CrossFit Lackland – CFL SATURDAY TEAM WOD

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Strength Phase

Metcon

1 RM Bear Complex (Teams of 2 or 3 have 10 min to find 1 RM)

1 rep = Clean/Front Squat/Push Press/Back Squat/Push Press

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP of:

20 WB’s, 20/14 lbs

20 Goblet Squats, 53/35 lbs

20 Thrusters, 95/65 lbs

20 Cals on the AAB

*Swap out every 5 reps/cals

CFL #517

CrossFit Lackland – CROSSFIT

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ROMWOD

CONQUER FROM WITHIN

You already have everything in you that you need. Unleash it with today’s ROMWOD for your hips, glutes, IT band, hamstrings, lower back, groin, quads, knees, ankles, and shoulders.

https://app.romwod.com/workout/conquer-from-within

In This Workout:

Puppy Dog

Lizard

Saddle

Seated Straddle

Pigeon

Cross Shin

Seated Forward

OPTIONAL EQUIPMENT

Ab Mat

Medicine Ball

Metcon

5000 m Row (Time)

CFL #516

CrossFit Lackland – CROSSFIT

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Warm-up

*5 min (Coaches Choice)

Strength Phase

Shoulder Press (Max reps @70% of 90% of 1 RM)

10@40%

10@50%

10@60%

Max Reps @ 70%

*10 min cap

Metcon

Metcon (Time)

10 RFT of:

30 Zeus rope double unders (L4), 60 Double Unders (L3/2), Attempts (L1), 60 Singles (5 Parallet HSPU’s (L4), Def HSPU’s, 45/35 lb Plates (L3), HSPU’s (L2), Wall-Walks (L1), Seated DB press, 35/25 lbs (

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP of:

12 Burpees

12 Front Squats, 155/105 lbs (L4), 135/95 lbs (L3), 115/85 lbs (L2), 95/65 lbs (L1), 75/45 lbs (12 Chest to bar Pull-ups (L4), Pull-Ups (L3/2), Assisted Pull-Ups (L1), Ring Rows (