CFL #917

CrossFit Lackland – CROSSFIT

For all those suffering from the CoronaVirus and have lost your jobs, baby sitters, etc and put you in a hardship, please contact us so we can waive your membership fees.
Contact us at info@crossfitlackland.com

Please take care and be safe

View Public Whiteboard

ROMWOD

Complete 20 minutes of ROMWOD, Yoga, or Stretching

Metcon

Metcon (Time)

For Time of:

150’ sled pull (hand over hand 2×45/1×55 on rubber with plastic skis on sled)

21 SHSPU

150’ sled pull

15 Deficit SHSPU (45/25)

150’ sled pull

9 Deficit SHSPU (2×45/25+15)

Rest 5:00

150’ sled pull

9 Deficit SHSPU (2×45/25+15)

150’ sled pull

15 Deficit SHSPU (45/25)

150’ sled pull

21 SHSPU

CoronaVirus Quarantine WOD

Warm-up

3 rounds:

200m jog or 1:00 High Knees

1:00 Plank or 1:00 HS Hold

15 Air Squats

Metcon

Metcon (Time)

5 RFT of:

400m run or 1:30 of High Knees

20 Push Ups

20 Cossack Squats (Total)
The Cossack squat is a name for a squat that has you descend with most of your weight on one leg while the other leg is kept out straight and to the side. Thus, the other foot will typically have the heel on the ground but the rest of the foot up in the air.

https://www.youtube.com/watch?v=tpczTeSkHz0

Metcon (Time)

5 RFT of:

400m Run

100ft HS Walk

20 Alt DB Hang Clean and Jerk (Total)
*Keep a smooth pace on the run.

*Try to keep the HS walk in 50′ unbroken sections. If HS walk is a struggle for you, scale to 50′ each round.

*Try and go unbroken on the sets of DB hang clean and jerk if you can! Switch in the air as the DB passes your face.

Share