CFL #1013
CrossFit Lackland – CROSSFIT
Warm-up
3 rounds
15 calorie bike
60 Single Under
10 Single Arm Upright Row R/L
20 Kettlebell Swing
Olympic Lifting
Halting Clean Deadlifts + Squat Clean (5 sets x 2 Halting Clean Deadlifts + 1 Squat Clean)
* For this exercise you will begin with practicing the first pull of the clean for 2 reps
* Pulling the bar right above the knee to mid thigh, pausing for at least 3 seconds and then resetting back to the bottom for 2 reps
* After the 2nd Halting Clean DL you will then perform 1 Squat Clean
* the purpose of this drill is to dial in on your bar travel through the first of 3 pulls in the clean. Really focus on smooth progression up and and staying tight with the body
* On the squat clean continue through the first pull and then allow for your 2nd pull speed through the middle (triple extensions)
*Complete all 5 sets @ same wt or go up (post number of sets achieved at highest wt)
* rest as needed b/t sets
Strength Phase
Bench Press (4×1 @ 85% (Complete 4 reps @ 70%/75%/80%/85%))
Bench Press for load:
#1: 4 reps @ 70%
#2: 4 reps @ 75%
#3: 4 reps @ 80%
#4: 4 reps @ 85%
Warm up as needed to opening weight
Don’t rest more than 2 mins between sets
Remember to stay tight with active shoulders to the bench
Close Grip (thumb length outside chest