CFL #753

CrossFit Lackland – CROSSFIT

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Warm-up

3 rounds:

2:00 Row

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

Strength Phase

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

Metcon

Apollo Creed (Time)

15-12-9-6

Power Clean, 155/105 lbs (L4), 135/95 lbs (L3), 115/85 lbs (L2), 95/65 lbs (L1), 75/45 lbs (6-9-12-15

Dumbbell Thruster, 50/35 lbs (L4), 40/25 lbs (L3), 30/15 lbs (L2), 25/10 lbs or lighter (L1/Time Cap: 10:00

*Dumbbell thrusters should be unbroken.

*Power cleans should be moderate and manageable quick singles or touch’n go sets

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