CFL #921

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

Warm-up

3 rounds:

2:00 Row

10 Dumbbell Single Leg RDL (R/L)

10 Half kneeling single arm dumbbell press R/L

:30 HS Hold

Metcon

Metcon (Time)

For Time of:

15 Strict HSPU

12 D-Ball Clean 150/100 lbs

15 Strict HSPU

12 D-Ball Clean 150/100 lbs

15 Strict HSPU

-Rest 5:00-

12 Strict HSPU (45#/25# deficit)

15 D-Ball Clean 150/100 lbs

12 Strict HSPU

15 D-Ball Clean 150/100 lbs

12 Strict HSPU

-Rest 5:00-

9 Strict HSPU (2×45#/25#+15#)

18 D-Ball Clean 150/100 lbs

9 Strict HSPU

18 D-Ball Clean 150/100 lbs

9 Strict HSPU

CoronaVirus Quarantine WOD

Warm-up

3 rounds:

40 High Knees

20 Bodyweight Single Leg RDLs (Total)

20 Scap Only Push Ups

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 8:00

20 Plate Hops or 40 Jumping Jacks

2-4-6-8-10..

Cossack Squats (Total)

Rest 4:00

AMRAP 8:00

20 Plate Hops or 40 Jumping Jacks

2-4-6-8-10..

Alternating Step Back Lunges (Total)

Metcon (AMRAP – Rounds and Reps)

AMRAP 8:00

50 Double Unders

2-4-6-8-10…

Alternating DB Hang Clean and Jerk

Rest 4:00

AMRAP 8:00

50 Double Unders

2-4-6-8-10..

Alternating Hang DB Snatch

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