CrossFit Lackland – CROSSFIT
50′ Banded Lateral Side Step (R/L)
10 Banded Air Squats
10 DB Single Leg RDL (R/L)
10 DB Single Arm Strict Press (R/L)
*10 min cap
Back Squat (4 sets of 8 reps in tempo (4:0:3:0))
4×8 in tempo (4:0:3:0)
Post Heaviest Set
*This is 4 second descent, no pause in bottom, 3 second ascent, no pause at the top.
*Keep the tempo over going heavy and having to squat faster. These are more for quality than load
Apollo Creed (Time)
Power Clean, 155/105 lbs (L4), 135/95 lbs (L3), 115/85 lbs (L2), 95/65 lbs (L1), 75/45 lbs (
Dumbbell Thruster, 50/35 lbs (L4), 40/25 lbs (L3), 30/15 lbs (L2), 25/10 lbs or lighter (L1/
*Dumbbell thrusters should be unbroken.
*Power cleans should be moderate and manageable quick singles or touch’n go sets