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CFL #718

CrossFit Lackland – CROSSFIT

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Warm-up

12:00 min AMRAP of:

15/12 Cal Row

20 Alt Leg V-Ups

10 DB Single Arm Strict Press (R/L)

10 DB Single Leg RDL (R/L)

15 Ring Row

Metcon

Metcon (Time)

For Time of:

30 Burpee Box Get Over 48″ (L4/3), 40″ (L2/1) Burpee Box Jump Overs, 24/20″ (20 Clean and Jerk, 185/125 lbs (L4), 135/85 lbs (L3), 95/65 lbs (L2), 65/55 lbs (L1), 55/45 lbs (10 Rope Climbs (L4), 8 Reps (L3), 6 Reps (L2), 4 Reps (L1), 20 Rope Get-Ups (

Strength Phase

Shoulder Press (3×10 working sets, ascending weight)

*Start around 50 to 60%

CFL #717

CrossFit Lackland – CROSSFIT

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Warm-up

Crossover symmetry activation (before class)

-Then-

3 rounds:

200m jog

10 Inchworm

20 Plate Hops

10 DB Single arm strict press (R/L)

20 Ring Rows

*15 min cap

Metcon

Metcon (Time)

For Time of:

100 Double Unders (L4), 75 Reps (L3), 50 Reps (L2), 25 Double Unders (L1), 200 Singles (300’ SA DB Overhead Walking Lunge (Switch arms every 50’), 70/50 lbs (L4), 50/35 lbs (L3), 40/25 lbs (L2), 30/15 lbs (L1), 25/00 lbs (100 Double Unders (L4), 75 Reps (L3), 50 Reps (L2), 25 Double Unders (L1), 200 Singles (300’ SA DB Overhead Walking Lunge (Switch arms every 50’), 70/50 lbs (L4), 50/35 lbs (L3), 40/25 lbs (L2), 30/15 lbs (L1), 25/00 lbs (100 Double Unders (L4), 75 Reps (L3), 50 Reps (L2), 25 Double Unders (L1), 200 Singles (

Saturday Team WOD

CrossFit Lackland – CFL SATURDAY TEAM WOD

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Strength Accessory

Atlas Stone (10 min to find 3 RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

2 Person Team Complete 30 min AMRAP of:

15 Burpee Box Jumps, 30/24″ (L4), 24/20″ (L3), 20/16″ (L2), Burpee Step-Ups, 24/20″ (L1), 20/16″

10 Cals on AAB

5 Hang Power Cleans, 205/155 lbs (L4), 185/125 lbs (L3), 155/105 lbs (L2), 135/85 lbs (L1), 95/65 lbs or lighter (

CFL #716

CrossFit Lackland – CROSSFIT

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Warm-up

10 min AMRAP of:

2:00 Row

50′ Banded Lateral Side Step (R/L)

20 Alt Leg V-Ups

20 Air Squats

Olympic Lifting

Squat Clean Thruster (15 min to work up to working weight)

Metcon

Metcon (Time)

For Time of:

50 Wallball 20/14 lbs @ 10′ (L3), @9′ (L2), @8′ (L1), 14/10 lbs @ 9’/8′ (50 GHD Sit Ups (L4), 40 reps (L3), 30 Reps (L2), 20 Reps (L1), 50 AbMat Sit-Ups (25 Squat Clean Thruster 185/125 lbs (L4), 155/105 lbs (L3), 135/85 lbs (L2), 105/65 lbs (L1), 85/45 lbs (50 GHD Sit Ups (L4), 40 reps (L3), 30 Reps (L2), 20 Reps (L1), 50 AbMat Sit-Ups (50 Wallball 20/14 lbs @ 10′ (L3), @9′ (L2), @8′ (L1), 14/10 lbs @ 9’/8′ (

CFL #715

CrossFit Lackland – CROSSFIT

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Metcon (Time)

For Time of:

100 m Run

10 HSPU’s (RX), 10 C2GHRPU’s (S)

200 m Run

20 HSPU’s (RX), 20 C2GHRPU’s (S)

300 m Run

30 HSPU’s (RX), 30 C2GHRPU’s (S)

400 m Run

40 HSPU’s (RX), 40 C2GHRPU’s (S)

Rest 2 min

100 m Run

1 D-Ball Clean Over Shoulder, 150/100 lbs (L4), 100/60 lbs (L3), 60/30 lbs (L2)

200 m Run

2 D-Ball Clean Over Shoulder, 150/100 lbs (L4), 100/60 lbs (L3), 60/30 lbs (L2)

300 m Run

3 D-Ball Clean Over Shoulder, 150/100 lbs (L4), 100/60 lbs (L3), 60/30 lbs (L2)

400 m Run

4 D-Ball Clean Over Shoulder, 150/100 lbs (L4), 100/60 lbs (L3), 60/30 lbs (L2)

Rest 2 min

100 m Run

10 KBS, 70/53 lbs (L3), 53/35 lbs (L2), 35/25 lbs (L1)

200 m Run

20 KBS, 70/53 lbs (L3), 53/35 lbs (L2), 35/25 lbs (L1)

300 m Run

30 KBS, 70/53 lbs (L3), 53/35 lbs (L2), 35/25 lbs (L1)

400 m Run

40 KBS, 70/53 lbs (L3), 53/35 lbs (L2), 35/25 lbs (L1)

CFL #714

CrossFit Lackland – CROSSFIT

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Warm-up

Crossover Symmetry Activation (Before Class)

-then-

2 Rounds of:

25 plate hops

15/12 Cal Assault bike

10 PVC Pipe Overhead Squat

5-7 strict pull up

-then-

1 set Burgener warm up

-then-

Spend 10 min working up to working weight

*20 min max (start WOD by 25 min into class)

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Metcon

Metcon (Time)

For Time of:

100 Double Unders (L4), 75 Reps (L3), 50 Reps (L2), 25 Reps (L1), 200 Singles (5 Rope Climbs (L4), 4 Reps (L3), 3 Reps (L2), 2 Reps (L1), 10 Rope Get-Ups (15 Squat Snatch, 205/145 lbs (L4), 155/105 lbs (L3), 115/75 lbs (L2), 85/55 lbs (L1), 65/35 lbs or Lighter (5 Rope Climbs (L4), 4 Reps (L3), 3 Reps (L2), 2 Reps (L1), 10 Rope Get-Ups (100 Double Unders (L4), 75 Reps (L3), 50 Reps (L2), 25 Reps (L1), 200 Singles (Target Time: sub 9:00

Time Cap: 14:00

*Don’t use over 80% of 1RM Snatch

*Scale reps if needed to the following to finish near time cap:

Strength Phase

Front Squat (15 min to work up to Heavy set of 5 reps)

*If Time Permits complete. You may go over time if coach allows (only if there is a following class)

*this is ideally 77-83% of 1 RM

*Don’t sacrifice form for weight

CFL #713

CrossFit Lackland – CROSSFIT

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Warm-up

Crossover symmetry activation plus

-then-

2 rounds

0:30 handstand hold

20/15 calorie row

10 Inchworms

20 Ring Rows

10 kip to swing

Metcon

Metcon (Time)

For Time of:

50/40 Cal Row (L4), 45/35 Cals (L3), 40/30 Cals (L2), 35/25 Cals (L1), 30/20 Cals (*Rest 2 min

100’ HS Walk (L4), 75′ (L3), 50′ (L2), 25′ (L1), 100′ 3 Legged Bear Crawl (*Rest 2 min

25 Muscle Ups (L4), Bar Muscle-Ups (L3), 25 Pull-Ups/25 Ring Dips (L2), Assisted Pull-Ups/Dips (L1), 25 Ring Rows/25 Box Dips (*Rest 2 min

100’ HS Walk (L4), 75′ (L3), 50′ (L2), 25′ (L1), 100′ 3 Legged Bear Crawl (*Rest 2 min

50/40 Cal Row (L4), 45/35 Cals (L3), 40/30 Cals (L2), 35/25 Cals (L1), 30/20 Cals (

CFL #712

CrossFit Lackland – CROSSFIT

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Warm-up

1 Round of:

2:00 AAB

2:00 Row

20 Alt Lunges (Total)

10 V-Ups

30 Plate Hops

Olympic Lifting

Squat Clean (3 sets of 3@82.5%, 2@85%, 1@87.5%)

Add 2.5% in weight per round

20 min cap

Post heaviest weight lifted

Metcon

Metcon (Time)

For Time of:

25 Burpee Box Jump Over 24″/20″ (L3), 20″/16″ (L2), Step-Ups, 24″/20″ (L1), Step-Ups, 20/16″ (50/40 Cals on AAB (L4), 40/30 Cals (L3), 30/20 Cals (L2/1/25 Burpee Box Jump Over 24″/20″ (L3), 20″/16″ (L2), Step-Ups, 24″/20″ (L1), Step-Ups, 20/16″ (50/40 Cals on AAB (L4), 40/30 Cals (L3), 30/20 Cals (L2/1/25 Burpee Box Jump Over 24″/20″ (L3), 20″/16″ (L2), Step-Ups, 24″/20″ (L1), Step-Ups, 20/16″ (

Saturday Team WOD

CrossFit Lackland – CFL SATURDAY TEAM WOD

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Warm-up

Coaches Choice

Metcon

Metcon (Time)

Teams of 2 Complete for Time of:

Buy -In

50 Cals on C2 (Divide as req’d)

Then:

5 Rounds of:

12 DB Deadlifts (R/L Arm)

9 DB Hang Power Cleans (R/L Arm)

6 DB Push Jerks (R/L Arm)

*DB Weight: 100/70 lbs (L4), 70/50 lbs (L3), 50/35 lbs (L2), 40/25 lbs (L1), 30/15 lbs (*Swap out after Partner A completes one full Round

*AAB Cals is a separate score

Metcon (Calories)

AMRAP of AAB Cals

CFL #711

CrossFit Lackland – CROSSFIT

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Warm-up

2 Rounds of:

1:30 Machine of your choice

:30 Side Plank (R/L)

100′ Banded Monster Walk (Forward/Backward)

:30 HS Hold

Then:

15 min on Squat Clean Technique

Metcon

Metcon (Time)

3 RFT of:

30 GHD Sit Up (L4), 25 Reps (L3), 20 Reps (L2), 15 Reps (L1), 30 AbMat Sit-Ups (10 Squat Clean 225/155 lbs (L4), 205/135 lbs (L3), 185/105 lbs (L2), 155/85 lbs (L1), 135/65 lbs or Lighter (