Month: November 2019

CrossFit Lackland – CROSSFIT

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Metcon

Metcon (AMRAP – Rounds and Reps)

40 min AMRAP of:

30/20 Cals on Assault Bike, w/Vest, 20/14 lbs (RX+), w/Out Vest (RX)

Rest :30

30/20 Cals on Assault Bike, w/Vest, 20/14 lbs (RX+), w/Out Vest (RX)

Rest :30

30/20 Cals on Assault Bike, w/Vest, 20/14 lbs (RX+), w/Out Vest (RX)

Rest :30

400m run w/Vest, 20/14 lbs (RX+), w/Out Vest (RX)

Rest :30

400m run w/Vest, 20/14 lbs (RX+), w/Out Vest (RX)

Rest :30

400m run w/Vest, 20/14 lbs (RX+), w/Out Vest (RX)

Rest 3:00

*100m = 1 rep

**If you don’t have a vest, use a Sandbag for the runs, 45/25 lbs

CrossFit Lackland – CROSSFIT

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Warm-up

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%+)

CrossFit Lackland – CROSSFIT

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Warm-up

2 rounds:

2:00 Row

:30 HS Hold

25 Plate Hops

15 Air Squats

Metcon

Metcon (Time)

For Time:

3 Rounds of:

30 Cals on AAB

10 Power Cleans, 155/105 lbs (L4), 145/95 lbs (L3), 135/85 lbs (L2), 125/75 lbs (L1), 115/65 lbs or lighter (10 Power Cleans, 155/105 lbs (L4), 145/95 lbs (L3), 135/85 lbs (L2), 125/75 lbs (L1), 115/65 lbs or lighter (30 Cals on AAB

Additional Work (On Your Own After Class)

Metcon (Time)

3 RFT of:

500m row

100’ HS Walk (L4), 75′ (L3), 50′ (L2), 25′ (L1), 100′ 3-Legged BC or 200′ BC or 1 min HSW Work (

CrossFit Lackland – CROSSFIT

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Warm-up

3 rounds:

1:30 Row

20 Alt V-Ups

20 Hip Bridges

5 Strict Pull Ups

Metcon

Metcon (Time)

For Time of:

75 GHD Sit Ups (L4), 50 Reps (L3), 25 Reps (L2), 75 ABMAT Sit-Ups (L1), 50 ABMAT Sit-Ups (50 Cal Row

25 Bar Muscle Ups (L4), 20 Reps (L3), 15 Reps (L2), 25 Pull-Ups & 25 Ring Dips (L1), 25 Ring Rows & 25 Box Dips (

Strength Phase

Front Squat 1×75 (AMRAP – Rounds)

Front Squat:

1×75 @135/95 lbs (L4), 125/85 lbs (L3), 115/75 lbs (L2), 105/65 lbs (L1), 95/55 lbs (*no more than 1 breathe at the top of each rep

*every time you break you have to rest for 1 minute

*record number of rounds

*This is about consistent reps moving with quality form over fast sets

CrossFit Lackland – CFL SATURDAY TEAM WOD

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Metcon (AMRAP – Rounds and Reps)

Teams of 2 Complete 12 min AMRAP of:

2 Rope Climbs (RX), 4 Get-Ups (S)

2 Power Cleans, 95/65 lbs (RX), 75/35 lbs

*Add 2 Rope Climbs per Round

*Add 20/10 lbs per Round

**Divide Reps as Req’d

2019 CrossFit Lobo Winter Brawl: Partner WOD 1 (AMRAP – Reps)

9 min AMRAP

BUY IN:

25 Syncro T2B (RX), Knees to Chest (S)

3 RFT of: (All Syncro)

5 Burpee Facing Board, 8’x2″x4″

10 Thrusters w/Board

15 Overhead Lunges w/Board

Cash Out:

25 Syncro T2B (RX), Knees to Chest (S)

AMRAP of:

Sandbag Over Shoulder, 150/100 lbs (RX), 100/75 lbs (S)

CrossFit Lackland – CROSSFIT

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Warm-up

Crossover Symmetry Activation (Before Class)

-Then-

3 Rounds:

50′ Goblet Hold Lateral Side Step (R/L)

50′ Goblet Hold Monster Walk (Forward/backward)

10 Goblet Squats

15 ring row

25 plate hop

Metcon

Metcon (Time)

3 RFT of:

3/2 Rope Climbs (L3), 2/1 (L2), 4 Rope Get-Ups (L1)

4 Squat Cleans, 245/165 lbs (L4), 225/145 lbs (L3), 205/125 lbs (L2), 185/95 lbs (L1), 155/65 lbs or lighter (

CrossFit Lackland – CROSSFIT

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Warm-up

Crossover Symmetry Activation before Class

-then-

3 rounds

1 min Row

6 inchworm

9 lateral box step up R/L

12 goblet squats

Metcon

Metcon (AMRAP – Reps)

20 Min AMRAP (Reps) of:

4:00 AMRAP

500/450m Row

15 Burpee Box Jump Over, 24/20″ (L3), 20/16″ (L2), Step-Ups 24/20″ (L1), Step-Ups (Max Reps Thruster, 95/65 lbs (L3), 85/55 lbs (L2), 75/45 lbs (L1), 65/35 lbs (-Rest 1:00 b/t sets- (after 4 min)

CrossFit Lackland – CROSSFIT

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Metcon

Metcon (Time)

6 RFT of:

500m Row

25/20 Cals on AAB

250m Row

15/10 Cals on AAB

Rest 3 min

CrossFit Lackland – CROSSFIT

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Warm-up

3 rounds

1:00 bike moderate

10 empty bar clean and jerk

10 hanging scap retraction

10 PVC Around the Worlds

10 PVC Pass Throughs

Metcon

Metcon (Time)

For Time of:

30 Cals on AAB

20/15 Bar Muscle Up (L4), 15/10 Reps (L3), 10/5 Reps (L2), 20/15 Pull-Ups/Ring Dips (L1), 20/15 Ring Rows/Box Dips (30 Clean and Jerks, 135/95 lbs (L4), 125/85 lbs (L3), 115/75 lbs (L2), 105/65 lbs (L1), 95/55 lbs (

Strength Phase

Back Squat (Find 1 RM)

CrossFit Lackland – CROSSFIT

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Warm-up

Crossover Symmetry Activation Plus Prior to Class

3 RDS or 10 min

1:00 bike moderate

25 plate hops

5 strict pull up

Metcon

Metcon (Time)

100-80-60-40-20

Double Under (L4), -10 Reps (L3), -15 Reps (L2), Singles (L1), Singles -10 reps (5-4-3-2-1

Rope Climb (L4), -1 Rep per round then 1 rep (L3), -2 Reps per Round then 1 rep (L2), -3 Reps per Round then 1 rep (L1), 2x Rope Get-Ups (

Metcon (Time)

10 D-Balls Over the Shoulder, 150/100 lbs (L3), 100/60 lbs (L2), 60/30 lbs (L1/100’ HS Walk (L4), 75′ (L3), 50″ (L2), 25′ (L1), 100′ 3-Legged BC or 200′ BC (8 D-Balls Over the Shoulder, 150/100 lbs (L3), 100/60 lbs (L2), 60/30 lbs (L1/100’ HS Walk (L4), 75′ (L3), 50″ (L2), 25′ (L1), 100′ 3-Legged BC or 200′ BC (6 D-Balls Over the Shoulder, 150/100 lbs (L3), 100/60 lbs (L2), 60/30 lbs (L1/100’ HS Walk (L4), 75′ (L3), 50″ (L2), 25′ (L1), 100′ 3-Legged BC or 200′ BC (4 D-Balls Over the Shoulder, 150/100 lbs (L3), 100/60 lbs (L2), 60/30 lbs (L1/100’ HS Walk (L4), 75′ (L3), 50″ (L2), 25′ (L1), 100′ 3-Legged BC or 200′ BC (2 D-Balls Over the Shoulder, 150/100 lbs (L3), 100/60 lbs (L2), 60/30 lbs (L1/