CFL #919

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

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ROMWOD

Complete 20 minutes of ROMWOD, Yoga, or Stretching

Metcon

Metcon (Time)

3 RFT of:

15/12 Cal AAB/C2/Ski

15 Deadlft 225/155

Rest til 10:00

3 rounds

15/12 Cal AAB/C2/Ski

12 Deadlift 275/185

Rest til 20:00

3 rounds

15/12 Cal AAB/C2/Ski

9 Deadlift 315/225
*Keep an aggressive pace on ski. Ideally below 0:45 each round. Focus on big pull with torso and follow through with arms.

*If you have no ski, sub row or another machine or 200m run

*Deadlift should be moderate to moderate/heavy to heavy weight that you can ideally keep in bigger unbroken sets throughout most of the workout. Aim to keep in sets of 2 if possible.

CoronaVirus Quarantine WOD

Warm-up

3 rounds:

25 Plate Hops/ 50 Single Unders

10 Inchworms

10 DB or Bodyweight Single Leg RDL (R/L)

10 Bodyweight Windmills (R/L)

Metcon

Metcon (AMRAP – Rounds and Reps)

2 sets:

AMRAP 7:00

20 Plate Hops or 40 Jumping Jacks

10 Burpees or 5 Wall Walks

Rest 3:00 b/t sets.

Metcon (AMRAP – Rounds and Reps)

2 sets:

AMRAP 7:00

40 Double Unders

8 SHSPU or 12 HSPU or 15 Hand Release Push Up

Rest 3:00 b/t sets.
*Try to keep double unders unbroken throughout the entirety of the workout.

*Pick your poison on the pressing options. Most advanced would be strict hspus, then kipping hspu, followed by hand release push ups. No matter what you choose, make smart breaks from the beginning.

*Start over at 40 double unders for the second set.

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