CFL #813

CrossFit Lackland – CROSSFIT

View Public Whiteboard


3 rounds:

20 Ring Rows

50′ KB Lateral Side Step (R/L)

50′ KB Monster Walk (Forward/Backward)

15 Goblet Air Squats


Then spend 10-15 min on Snatch Warm-Up

Olympic Lifting

High Hang Squat Snatch (Work to heavy set of 3)

Work to heavy set of 3.

*This is from dip drive position. Working to 8/10 RPE is good here. Don’t worry about a huge percentage of 1RM Snatch. 55-65% 1RM is fine with good positions

Snatch Pull (3×3 *Build to 95%+)