CFL #650

CrossFit Lackland – CROSSFIT

View Public Whiteboard

Warm-up

16 min AMRAP of:

2:00 Row

50′ Lateral Side Step (Left/Right) w/KB

20 Goblet Squats

20 Romanian KB Deadlifts

*Use light KB

Legendary ABS (L3) (No Measure)

15 Hanging Knee-Ups

15 Sec Rest

10 Hanging Knee-Ups

15 Lying Leg Thrusts (1 Sec Pause at the top)

20 Ab Crunches

10 1/4 Sit-Ups (Fast)

Power Phase

Bench Press (20 min to find 1 RM)

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
L2: 115/75 lbs

L1: 95/65 lbs

Time cap: 5:00

Additional Work (On Your Own After Class)

Back Squat (4×12 in tempo (4:0:3:0))

Squat Snatch (Snatch Wave: 3, 2, 1, 3, 2, 1, 3, 2, 1 Working set)

Metcon (Time)

5 RFT of:

Assault Bike

30/24 cal moderate

20/16 cal mod/fast

10/8 cal fast

:30 b/t reps

:90 b/t rounds

Share