Month: January 2020

CrossFit Lackland – CROSSFIT

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ROMWOD

15 MIN

Olympic Lifting

Olympic Lifting Total (Total Weight)

Snatch (1 Rep Max)
Clean and Jerk (1 Rep Max)
30 MIN TO FIND 1 RM FOR BOTH LIFTS

CrossFit Lackland – CROSSFIT

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Warm-up

5 min AMRAP of:

30 sec on AAB

20 Sit-Ups

10 PVC Around the Worlds/Pass Throughs

Metcon

Metcon (Time)

5 RFT of:

400 m Run

20 Ball Slams, 30/20 lbs

500 m Row

10 DB Shoulder to Overhead, as heavy as possible

400 m Run

Rest 2 min

CrossFit Lackland – CROSSFIT

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Warm-up

5 min row

40 Air Squats

30 T2B or Knee-Ups

20 C2GHRPU’s

10 Pull-UPs

Then:

10 min working on Squat skill work

Strength Phase

Back Squat (25 min to find 3 RM)

Metcon

50/35 Cals for time on AAB (Time)

Complete 50/35 Cals on the AAB at 100% effort

CrossFit Lackland – CFL SATURDAY TEAM WOD

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Metcon

3 Bears Team Challenge (Time)

For Time of:

400 m D-Ball Carry, 60/30 lbs

200 m Run

300 m D-Ball Carry, 100/60 lbs

200 m Run

200 m D-Ball Carry, 150/100 lbs

Rest as Needed

200 m D-Ball Carry, 150/100 lbs

200 m Run

300 m D-Ball Carry, 100/60 lbs

200 m Run

400 m D-Ball Carry, 60/30 lbs

*One D-Ball of each Weight Per Team

* Work as a team, however whenever you swap the weight out with your partner, Teams have to run 200 m (penalty) before continuing on.

CrossFit Lackland – CROSSFIT

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ROMWOD

Warm-up

T2B Skill Work

Metcon

Metcon (Time)

3 RFT of:

100’ Dumbbell Walking Lunge 50/35 lbs (L4), 40/25 lbs (L3), 30/15 lbs (L2), 20/10 lbs (L1), 00 lbs (25 Toes to Bar (RX), Knee-Ups (S)

CrossFit Lackland – CROSSFIT

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ROMWOD

Coaches Choice: 20 min or less

Strength Phase

Shoulder to Overhead (10 min to Work up to Heavy 1 RM )

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP of:

3/2 Legless Rope Climbs (L4), 2/1 Legless RC’s (L3), 3/2 Rope Climbs (L2), 2/1 RC’s (L1), 9/6 Rope Get -Ups (12 Shoulder to Overhead, 135/85 lbs (L4), 115/75 lbs (L3), 95/65 lbs (L2), 75/55 lbs (L1), 55/35 lbs (48 Zeus Double unders (L4), 48 DU’s (L3), 24 DU’s (L2), 24 DU Attempts (L1), 48 Singles (

CrossFit Lackland – CROSSFIT

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Metcon

Metcon (Time)

10 RFT of:

100 m Run

10+1 Cals on the C2

10+1 Cals on the AAB

10+1 Burpee Box Jumps, 24/20″ (RX), Step-Ups (S)

10+1 Med Ball Ab-Mat Sit-Ups

10+1 HSPU’s (RX), C2GHRPU’s (S)

*Add 1 Cal/Rep per round

*50 min cap

Metcon (Time)

10 RFT of:

100 m Run

10+1 Cals on the C2

10+1 Cals on the AAB

10+1 Burpee Box Jumps, 24/20″ (RX), Step-Ups (S)

10+1 Med Ball Ab-Mat Sit-Ups

10+1 HSPU’s (RX), C2GHRPU’s (S)

*Add 1 Cal/Rep per round

*50 min cap

CrossFit Lackland – CROSSFIT

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Warm-up

Crossover Symmetry Activation (Before Class)

-Then-

3 rounds:

2:00 Row

5 Strict pull ups into 10 kip to swing or Ring Rows

20 Alt Leg V-ups

20 Hip Bridges

10 Inchworms

Olympic Lifting

Hang Squat Snatch (20 min to Find 3 RM)

*Beginners: Work on Hang Power Snatch
Spend 10 to 15 minutes working on Snatch skill work

Metcon

Metcon (AMRAP – Reps)

5 min AMRAP of:

5 T2B (RX), Knee-Ups (S)

1 Muscle Up (L4), 2 Bar MU (L3), 3 C2BPU’s (L2), 4 Pull-Ups (L1), 5 Ring Rows (

CrossFit Lackland – CROSSFIT

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Warm-up

4 rounds:

1:30 Bike

50′ Lateral Side Step w/KB (R/L)

50′ Monster Walk w/KB (Forward/Backward)

10 Deadlifts, 95/65 lbs (ascend in weight each round)

Skill Work

Deadlift (10 min)

Metcon

Metcon (Time)

3 RFT of:

40/30 Cals on the AAB

10 Deadlift, 315/225 lbs (L4), 275/195 lbs (L3), 225/155 lbs (L2), 185/125 lbs (L1), 135/95 lbs or Lighter (

Extra Work

Metcon (AMRAP – Rounds and Reps)

20 AMRAP of

25/20 Cals on the C2

50 Air Squat

25 Push Up

CrossFit Lackland – CROSSFIT

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Warm-up

Coaches choice

Strength Phase

Overhead Squat (10 min to find 1 RM (Teams of 2))

Metcon

MLK Partner WOD (AMRAP – Rounds and Reps)

20 min AMRAP of:

100 m Run (Run as a Team)

10 Tire Flips (Swap out as req’d)

100 m KB/DB Farmers Carry, 70 lbs (RX+), 53 lbs (RX), 35 lbs(S) “2xKB/DB” (Swap as req’d)

20 Out-In-Out Tire Jumps (10 ea)