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CFL #693

CrossFit Lackland – CROSSFIT

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Warm-up

AMRAP 12:

15/12 Cal Assault bike

50 Heavy Rope Single Unders or 100 DU’s or 150 Singles

10 InchWorms

20 Hip Bridges

Strength Phase

Deadlift (25-30 min to find 1 RM)

Metcon

Metcon (AMRAP – Reps)

12 min AMRAP of

AMRAP 4:00

25/20 AAB Cals (L3), 20/15 Cals (L2), 15/10 Cals (L1)

20 Burpee Box Jump Over 24/20′ (L3/2), 20/16″ (L1), 20/16″ Step-Ups (Max Reps Rope Climbs (L3/2/1), Rope Get-Ups (-Rest 4:00-

AMRAP 4:00

25/20 AAB Cals (L3), 20/15 Cals (L2), 15/10 Cals (L1)

20 Burpee Box Jump Over 24/20′ (L3/2), 20/16″ (L1), 20/16″ Step-Ups (Max Reps Rope Climbs (L3/2/1), Rope Get-Ups (

CFL #692

CrossFit Lackland – CROSSFIT

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Metcon

Metcon (Time)

For Time of:

800m Run

400m Sandbag Carry, 45/25 lbs

500m Row

400m DB/KB Suitcase Carry, 45/25 lbs (1xDB, holding with L or R hand like a suitcase)

50 Cals on the AAB

400m Bumper Plate Carry, 45/25 lbs (Carry anyway)

150 Double Unders/300 Singles

400m Slamball Carry overhead, 30/20 lbs

50 Box Jumps, 24/20″

400m Sled Push, 45/00 lbs

800m Run

CFL #691

CrossFit Lackland – CROSSFIT

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Warm-up

400 m run

25 Double Unders/50 Singles

25 C2GHRPU’s

25 Double Unders/50 Singles

15 Pull-Ups

25 Double Unders/50 Singles

1 min PVC Pass Throughs

25 Double Unders/50 Singles

1 min PVC Around The Worlds (30 sec ea way)

Strength Phase

Shoulder Press (Find 1 RM)

Push Press (Find 1 RM)

Push Jerk (Find 1 RM)

CFL #690

CrossFit Lackland – CROSSFIT

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Warm-up

3 rounds:

2:00 Row

20 Alt Leg V-ups

20 Hip Bridges

:30 Bar Hang

Metcon

Metcon (Time)

4 Rounds of the Following for time:

4 Rounds of:

10/8 Muscle Up (L4), BMU’s (L3), 20 C2BPU’s/20 Ring Dips (L2), Pull-Ups/Dips (L1), Assisted PU’s/Dips or Ring Rows/Box Dips (10/8 Parallette HSPU (L4), 4/3″ Def HSPU’s (L3), HSPU’s (L2), Wall-Walks (L1), Seated DB Press, 35/25 lbs (100’ Handstand Walk (L4), 75′ (L3), 50′ (L2), 25′ (L1), 100′ One Legged Bear Crawl, *Swap out legs every 50′ (*Target time each Set of 4 Rounds: sub 6:00

Time Cap each round of 4 rounds: 8 min (24 min total, not including 2 min rest)

**Total of 16 Rounds** Each round equals 4 rounds of all 3 exercises.

**Add 1 sec per rep not completed to each 8 min round of 4.

*Use 45/35 lb plates for Def HSPU’s

CFL #689

CrossFit Lackland – CROSSFIT

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Warm-up

20/15 Cal Row

25 Plate Hops

100′ Lunges

25 Air Squats

Strength Phase

Back Squat (25 min to find 1 RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP of:

3 Rope Climbs (L4), 2 Rope Climbs (L3), 1 Rope Climb (L2), 3 Attempts 1/2 way up (L1), 6 Rope Get-Ups (100 Double Unders (L4), 75 Reps (L3), 50 Reps (L2), 25 Reps (L1), 100 singles (30 Wallball 20/14 lbs @ 10′ (L3), @ 9′ (L2), @ 8′ (L1), 14/10 lbs @ 9/8′ (

CFL #688

CrossFit Lackland – CROSSFIT

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Warm-up

Coaches Choice 5 min

Skill Work

20 minutes of rowing skill work

Metcon

Metcon (Time)

For Time of:

50 cal row

40 box jump over 24″/20″ (no touch) (L4), Box Jump and Overs (L3/2), 20/16″ (L1), Step-Ups (30 Muscle Up (L4), Bar Muscle-Ups (L3), 30 Pull-Ups/30 Ring Dips (L2), Assisted Pull-Ups/Ring Dips (L1), Ring Rows/Box Dips (40 Box jump over 24″/20″ (no touch)….Same as above

50 cal row

CFL #687

CrossFit Lackland – CROSSFIT

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Warm-up

20/15 Cal Row

10 DB Single Arm Windmill (R/L)

10 DB Single Arm Strict Press while sitting in the bottom of a squat (R/L)

5-10 Strict Pull ups

Strength Phase

Sumo Deadlift (20 min to find 1 RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP of:

10 dumbbell squat snatch, 100/70 lbs (L4), 70/50 lbs (L3), 50/35 lbs (L2), 40/25 lbs (L1), 30/15 lbs (2 rope climbs (L3), 1 Rope Climb (L2), 3 Attempts, 1/2 way up (L1), 6 Rope Get-Ups (

CFL #686

CrossFit Lackland – CROSSFIT

*For today, complete all three seperate WOD’s, resting as needed between each. You get to choose what order you want to go in.

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Warm-up

*Coaches Choice: 5 min max

Metcon

“Leg Kick” (Time)

For Time of:

30/20 AAB Cals

3 min rest

30/20 AAB Cals

3 min rest

30/20 AAB Cals

Fun on the Farm (Time)

For Time of:

400m Farmers Carry, 100/70 lbs (L4), 70/50 lbs (L3), 50/35 lbs (L2), 40/25 lbs (L1), 30/15 lbs (

3k Row (Time)

CFL #685

CrossFit Lackland – CROSSFIT

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Warm-up

10 min AMRAP:

15/12 Cal Row

10 DB Single Leg RDL (R/L)

10 DB Single Arm Strict Press (R/L)

Olympic Lifting

Squat Clean (20 min to find 2 RM (Touch and Go))

Metcon

Metcon (Time)

For Time of:

25 Bench Press, 165/105 lbs (L4), 135/85 lbs (L3), 115/65 lbs (L2), 95/45 lbs (L1), 75/35 lbs (30 Chest to Bar Pull-Ups (L4), Pull-Ups (L3), Jumping Pull-Ups (L2), Assisted Pull-Ups (L1), Ring Rows (50 Push Ups