CFL #1005

CrossFit Lackland – CROSSFIT

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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%

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