Month: January 2020

CrossFit Lackland – CFL SATURDAY TEAM WOD

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Olympic Lifting

Power Clean (15 min to find 1 RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP of:

Buy In:

400 m Run

Then AMRAP of:

20 HSPU’s

20 Thrusters, 95/65 lbs (RX), 75/45 lbs (S)

20 Decline Ring Rows, 24″ Box (RX), 20″ (S)

20 Deadlifts, 225/135 lbs (RX), 135/95 lbs (S)

Cash Out Prior to time cap:

400 m Run

*Divide reps as required

*Run as a Team

CrossFit Lackland – CROSSFIT

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Metcon

Metcon (Time)

3 RFT of:

25/20 Cal Row

25/20 cal assault bike

25/20 Cal Row

Rest :90

25/20 cal assault bike

25/20 Cal Row

25/20 cal assault

Rest :90

250 Double Unders for Time (Time)

For Time:

250 Double Unders (RX), 500 Singles (S)

CrossFit Lackland – CROSSFIT

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ROMWOD

30 min

Metcon

Metcon (Time)

For Time of:

21-15-9

AAB Cals

Devils Press, 50/35 lbs (L4), 40/25 lbs (L3), 30/15 lbs (L2), 20/10 lbs (L1), Burpees (

CrossFit Lackland – CROSSFIT

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Warm-up

5 min Rollout/Mobility

2 min on AAB

50′ Alt Walking lunges

50′ Bear Crawl

25 GHD sit-Ups or AbMat Sit-Ups

5 min Rollout/Mobility

Metcon

You Can Thank Jess! (AMRAP – Rounds and Reps)

40 min AMRAP of:

100m + 20m Run

1 + 1 D-Ball Cleans Over Shoulder, 150/100 lbs (RX), 100/60 lbs (S)

10 + 10 Double Unders (RX), Singles (S)

1 + 1 Pull-Ups (RX), Ring Rows (S)

*Add Vest, 20/14 lbs (RX+)

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 (