CFL #797

CrossFit Lackland – CROSSFIT

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Warm-up

10 min AMRAP of:

20/15 Cals on AAB

50′ Weighted Lateral Side Step (R/L)

15 Goblet Squats

+

Front Rack Mobility

Metcon

Metcon (Time)

Complete 2 Sets for Time of:

3 Rounds:

30 cals on AAB

10 squat clean, 155/105 lbs (L4), 135/95 lbs (L3), 115/85 lbs (L2), 95/75 lbs (L1), 75/65 lbs (*Rest 2 min Btw Sets

*20 min cap

Olympic Lifting

Hang Squat Snatch (5 Sets of 3 Reps)

*Beginners: Work on Hang Power Snatch
Hang Squat Snatch 5×3

Workout Definition

From the high hang.

(7.0-8.5 RPE (Rate of perceived exertion))

*This means challenging sets building in weight but none that you are getting near a max for the day.

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