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Saturday Team WOD

CrossFit Lackland – CFL SATURDAY TEAM WOD

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Olympic Lifting

Squat Clean + 2 Front Squats (Find 1 RM)

Teams of 2 complete 1 Squat Clean + 2 Unbroken Front Squats

Metcon

Metcon (Time)

Teams of 2 complete 4 RFT of:

20/15 cal assault bike (Each)

200m front rack D-Ball carry, 150/100 lbs (RX), 100/60 lbs (S) (swap out at req’d)

CFL #676

CrossFit Lackland – CROSSFIT

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Warm-up

12:00 min AMRAP of:

1:00 row

0:30 side plank R/L

15 air squat

10 box jump w/ step down

10 single arm dumbbell push jerk R/L

Metcon

Metcon (Time)

For Time of:

100/80 cal row

80 wallball 20/14 lbs @ 10′ (L3), @ 9′ (L2), 8′ (L1), 14/10 lbs @ 9/8′

60 GHD sit up (L3), 40 Reps (L2), 60 AbMat Sit-Ups (L1/40 box jump over 24/20″ (no touch) (L4), Jump on and over (L3), Step up and Over (L2), 20/16″ (L1/20 Shoulder to Overhead, 185/125 lbs (L4), 155/105 lbs (L3), 135/85 lbs (L2), 105/65 lbs (L1), 85/45 lbs (

CFL #675

CrossFit Lackland – CROSSFIT

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Warm-up

AMRAP 10:

2:00 Machine of your choice

10 Inch Worm

10 PVC OH Squat (1 sec pause in the bottom)

5-10 Strict Pull ups

Strength Phase

Deficit Deadlift @ 75% of 1 RM +25% Accommodating Resistance (5 sets of 3 Reps)

Metcon

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
L2: Pull-Ups/Ring Dips, 95/65 lbs

L1: Assisted Pull-Ups/Dips, 85/55 lbs

CFL #674

CrossFit Lackland – CROSSFIT

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Warm-up

10 min coaches choice

Metcon

Metcon (AMRAP – Rounds and Reps)

40 min AMRAP of:

100 m Run

1 D-Ball Clean Over the Shoulder, 150/100 lbs (L3), 100/60 lbs (L2), 60/30 lbs (L1/200 m Run

2 D-Ball Clean Over the Shoulder, 150/100 lbs (L3), 100/60 lbs (L2), 60/30 lbs (L1/300 m Run

3 D-Ball Clean Over the Shoulder, 150/100 lbs (L3), 100/60 lbs (L2), 60/30 lbs (L1/400 m Run

4 D-Ball Clean Over the Shoulder, 150/100 lbs (L3), 100/60 lbs (L2), 60/30 lbs (L1/*100m = 1 rep

CFL #673

CrossFit Lackland – CROSSFIT

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Warm-up

Warm-up (No Measure)

10 min AMRAP of:

2:00 Row

50′ Lateral Side Step (R/L)

20 Air Squats

10 Single Arm Ring Row (R/L)

1:00 Plank

Strength Phase

Push Press (20 min to Find 3 RM)

Metcon

Metcon (Time)

3 RFT of:

30 Wallballs, 30/20 lbs @10′ w/Vest(L4), w/Out Vest (L3), 20/14 lbs @ 10′ (L2), 20/14 lbs @ 9′ (L1), 20/14 lbs @ 8′ (3 rope climbs w/Vest (L4), w/Out Vest (L3), 2 Rope Climbs (L2), 1 Rope Climb (L1), 9 Rope Get-Ups (

CFL #672

CrossFit Lackland – CROSSFIT

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Metcon

400m Farmers Carry (Time)

400m Farmers Carry AHAP

*Rest as needed

400 m Lunges (Time)

For time:

400 m Walking Lunges (RX) 200 m (S: Beginners – less than 6 months)

15 min cap

Rest 5 min (or more depending on when you finish)

Memorial Day Murph

CrossFit Lackland – CROSSFIT

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Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Smurph (Time)

For Time:

1/2-Mile Run

50 Pull-ups

100 Push-ups

150 Air Squats

1/2-Mile Run

If you have a 20# vest or body armor, wear it.

Saturday Team WOD

CrossFit Lackland – CFL SATURDAY TEAM WOD

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Warm-up

Warm-up (No Measure)

18 min AMRAP of:

2:00 Jog

50 Single Unders

10 Suitcase DL (R/L)

20 Alt Leg V-ups

20 Air Squats

Metcon

“Clean” Out the Closet (Weight)

40 min AMRAP:

Power Clean

25 reps, 225/155 lbs (L4), 185/125 lbs (L3), 155/105 lbs (L2), 115/85 lbs (L1), 95/65 lbs (

Saturday Team WOD

CrossFit Lackland – CFL SATURDAY TEAM WOD

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Metcon (Time)

Teams of 3 Complete For Time of:

300 DU’s

45 D-Ball Cleans, 150/100 lbs

45 Strict Pull-Ups

100′ HSW

36 Strict Pull-Ups

100′ HSW

27 Strict Pull-UPs

100′ HSW

120 GHD Sit-Ups

60 Thrusters, 95/65 lbs

90 GHD Sit-Ups

45 Thrusters, 95/65 lbs

60 GHD Sit-Ups

30 Thrusters, 95/65 lbs

Run 5K for time

*Divide Reps/distance as required

CFL #671

CrossFit Lackland – CROSSFIT

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Warm-up

Warm-up (No Measure)

18 min AMRAP of:

2:00 Jog

50 Single Unders

10 Suitcase DL (R/L)

20 Alt Leg V-ups

20 Air Squats

Metcon

Metcon (Time)

For Time of:

Power Clean

25 reps, 225/155 lbs (L4), 185/125 lbs (L3), 155/105 lbs (L2), 115/85 lbs (L1), 95/65 lbs (