CFL #979

CrossFit Lackland – CROSSFIT

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Warm-up

3 rounds

1:30 Row or AAB

50 Single Unders

50′ KB Lateral Side Step (Each Way)

50′ KB Monster Walk (Forward/Backward)

*10 min cap

Modified Burgener Warm Up

* Use Empty Barbell

2 Sets:

Snatch

5 x Snatch Grip DL

5 x High Elbows

5 x Muscle Snatch

5 x Snatch Grip Push Press (behind the neck)

5 x Power Snatch

Clean and Jerk

5 x Clean Grip DL

5 x High Elbows

5 x Muscle Cleans

5 x Push Press

5 x Clean and Jerk

Olympic Lifting

Squat Snatch (20 min to find 1 RM)

Metcon

Metcon (Time)

For Time of:

200 Double Unders (L4), 150 (L3), 100 (L2), 50 (L1), 200 Singles (20 Snatch, 145/100 lbs (L4), 125/80 lbs (L3), 105/60 lbs (L2), 85/40 lbs (L1), 65/35 lbs (200 Double Unders (L4), 150 (L3), 100 (L2), 50 (L1), 200 Singles (20 Clean and Jerks, 145/100 lbs (L4), 125/80 lbs (L3), 105/60 lbs (L2), 85/40 lbs (L1), 65/35 lbs (

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