CrossFit Lackland – CROSSFIT
Warm-up
1:30 Machine
50′ Goblet Lateral Side Step (Each Way)
50′ Goblet Monster Walk (Each Way)
15 Goblet Squats
20 PVC Around the Worlds (L/R)
20 PVC Pass Throughs
Then
10 min to work up to 60% of 1 RM Power Snatch
Olympic Lifting
Power Snatch (3-2-1-3-2-1-3-2-1)
Power Snatch Wave
3 reps @ 60%
2 reps @ 65%
1 rep @ 70%
– rest 3 minutes –
3 reps @ 65%
2 reps @ 70%
1 rep @ 75%
– rest 3 minutes –
3 reps @ 70%
2 reps @ 75%
1 rep @ 80%
*Post 1 @ 80%
Power Clean + Push Jerk (2-2-1-2-2-1-1-1)
1 Power Clean + 1 Push Jerk waves
1 Power Clean + 1 Push Jerk waves
2 reps @ 70%
2 reps @ 75%
1 rep @ 80%
– rest 3 minutes –
2 reps @ 75%
2 reps @ 80%
1 rep @ 85%
– rest 2 minutes –
1 rep @ 87%
– rest 1-2 mintes
1 rep @ 90%
* Singles on lifts and 2 reps = 1 Power Clean + 1 Push Jerk (drop) + 1 Power Clean + 1 Push Jerk
*Post 1 rep @ 90%
