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CFL #777

CrossFit Lackland – CROSSFIT

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Warm-up

12 min AMRAP of:

10/8 AAB Cals

15 Med-Ball Squats

10 Dumbbell Strict Press, 35/25 lbs (2xDBs)

Metcon

Metcon (Time)

8 RFT of:

250m row

10 Dumbbell Thrusters, 50/35 lbs (L4), 45/30 lbs (L3), 40/25 lbs (L2), 35/20 lbs (L1), 30/15 lbs (*2xDB’s

Metcon (Distance)

AMRAP of Meters:

Run with a 20/14 lbs vest (RX), no Vest (S)

*Use the remainder of class to run as far as possible (Time cap is 5 min prior to the end of class)

CFL #776

CrossFit Lackland – CROSSFIT

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Warm-up

3 rounds:

50 Double Unders (RX), Single Unders (S)

10 Inchwoms

20 Ring Rows

Metcon

Metcon (Time)

2 RFT of:

200m run

15 D-Ball clean, 150/100 lbs (L4), 100/60 lbs (L3/2/1), 60/30 lbs (300m run

12 D-Ball clean, 150/100 lbs (L4), 100/60 lbs (L3/2/1), 60/30 lbs (400m run

9 D-Ball clean, 150/100 lbs (L4), 100/60 lbs (L3/2/1), 60/30 lbs (

CFL #775

CrossFit Lackland – CROSSFIT

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Metcon

Metcon (Time)

5 RFT of:

10 Cals on AAB

10 Thrusters, 95/65 lbs

100′ Sandbag Walking Lunges, 45/25 lbs

Strength Phase

Thruster (Find 1 RM)

CFL #774

CrossFit Lackland – CROSSFIT

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Warm-up

400 m run

Then:

10 min working on DU’s

Metcon

Metcon (Time)

For Time of:

75 T2B (L4), 65 Reps (L3), 55 Reps (L2), 45 Reps (L1), 35 Reps or 75 Knee-Ups (*10 SHSPU (L4), HSPU’s (L3), 5 Reps (L2), 10 Assisted Reps (L1), 3 Wall-Walks (

Metcon (Time)

75 SHSPU (L4), HSPU’s (L3), 55 Reps (L2), 35 Reps (L1), 75 Assisted Reps or 25 Wall-Walks or 75 Seated DB Press, 35/25 lbs (*10 T2B every time you break

CFL #773

CrossFit Lackland – CROSSFIT

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Warm-up

400 m run

Then:

10 min working on DU’s

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 2 Complete 40 min AMRAP of:

400 m Run (Run Together)

40 Double Unders/Singles

40 Cals on AAB

40 C2GHRPU’s

*Split reps/cals as req’d

CFL #772

CrossFit Lackland – CROSSFIT

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Warm-up

3 rounds:

10 Suitcase Deadlift (R/L)

20 RIng Rows

20 Alt Leg V-Ups

Metcon

Metcon (Time)

3 rounds:

5 Rope Climb (L4), 4 Reps (L3), 3 Reps (L2), 2 Reps (L1), 1 Rep or 10 Rope Get-Ups (25 GHD Sit Up (L4), 20 Reps (L3), 15 Reps (L2), 10 Reps (L1), 25 AbMat Sit-Ups (*Rest 5 min

Metcon (Time)

3 rounds:

5 Rope Climb (L4), 4 Reps (L3), 3 Reps (L2), 2 Reps (L1), 1 Rep or 10 Rope Get-Ups (25 GHD Sit Up (L4), 20 Reps (L3), 15 Reps (L2), 10 Reps (L1), 25 AbMat Sit-Ups (

CFL #771

CrossFit Lackland – CROSSFIT

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Warm-up

12 min AMRAP of:

15/12 Cal Row

10 Empty BB Deadlift

10 Empty BB Muscle Clean

10 Empty BB Push Press

*Add light weight each round

Metcon

Metcon (Time)

3 Rounds for Time:

12 Deadlift, 155/105 lbs (L4), 135/85 lbs (L3), 115/65 lbs (L2), 95/55 lbs (L1), 75/45 bs (9 Hang Clean, Same WT

6 Shoulder to Overhead, Same WT

*10 min cap

*Rest until 10 min on the clock

Metcon (Time)

3 Rounds for Time of:

12 Deadlift 185/125 lbs (L4), 165/105 lbs (L3), 145/85 lbs (L2), 125/65 lbs (L1), 105/55 lbs (9 Hang Clean , Same Wt

6 Shoulder to Overhead, Same Wt

*10 min time cap

*Rest until 20 min on the clock

Metcon (Time)

3 Rounds for Time of:

12 Deadlift 205/145 lbs (L4), 185/125 lbs (L3), 165/105 lbs (L2), 145/85 lbs (L1), 125/65 lbs (9 Hang Clean, Same Wt

6 Shoulder to Overhead, Same Wt

*10 min cap

CFL #770

CrossFit Lackland – CROSSFIT

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Warm-up

10 min AMRAP of:

1:00 Row

20 Walking Lunges

10 Single Arm DB Strict Press (R/L)

10 Suitcase DL (R/L)

20 Alt Leg V-Ups

Olympic Lifting

Muscle Snatch (5 Sets of 3 Reps)

Power Snatch (5 Sets of 3 Reps)

*Work in a range you still have a fast pull and quick punch under the bar.

*Working in 73-83% 1RM Power Snatch is a good goal

Metcon

Sunshine (Time)

50/35 Cal Assault Bike

50/35 Cal Row

50/35 Cal Assault Bike

50 Burpee Over Bar (Lateral)

*15 min cap

Saturday Team WOD

CrossFit Lackland – CFL SATURDAY TEAM WOD

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Warm-up

Coaches Choice

Metcon

Coaches Choice

Squat Clean (Find 1 RM)

Metcon (Time)

Teams of Two (all syncro):

15-12-9 reps for Time:

HSPU’s (RX), C2GHRPU’s (S)

T2B (RX), GHD (S)

Box Jumps, 24″ (RX), 20″ (S)

CFL #769

CrossFit Lackland – CROSSFIT

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Warm-up

3 rounds:

2:00 Row

20 Walking Lunges

10 Single Arm DB Strict Press (R/L)

10 Suitcase DL (R/L)

20 Alt Leg V-Ups

*15 min cap

Metcon

Metcon (AMRAP – Reps)

5 Rounds for AMRAP of:

Max Reps in 2:00

10 Bar Muscle Up’s (L4), 5 Reps (L3), 10/10 C2BPU’s/Ring Dips (L2), PU’s/Ring Dips (L1), 10/10 Ring Rows/Box Dips (15 Weighted GHD, 20/14 lbs (L4), 14/10 lbs (L3), 15 Reps (L2), T2B (L1), Knee-Ups (Max Reps D-Ball Clean, 150/100 lbs (L4), 100/60 lbs (L3/L2/L1), 60/30 lbs (-Rest 2:00 b/t rounds