CrossFit Lackland – CROSSFIT
Warm-up
12 Minute Clock:
1:30 Machine
20 Stepback Lunges
10/10 Single Arm Ring Rows
10 Hip Bridges
:30 Handstand Hold
Olympic Lifting
Split Jerk behind the neck (Work up to 1 @ 85%)
Heavy Behind the neck Split Jerk in 10 minutes
– Not a Max but a good heavy single for the day. keep it looking good for all the sets.
– Use 5-8 sets to reach heavy single
– Rest 1-2 minutes between sets
Example sets:
3@50%
2@70%
1@75%
1@80%
1@85%
Metcon
Metcon (Time)
For Time of:
21-15-9
Strict handstand push ups (L4), HSPU’s (L3), 1/3 Wall Walks (L2), Seated DB Press, 35/25 lbs (L1), C2GHRPU’s (
Back Rack Lunge 205/135 lbs (L4), 185/115 lbs (L3), 165/95 lbs (L2), 145/75 lbs (L1), 125/55 lbs or lighter (
Rope Climbs (L4), 4-3-1 (L3), 3-2-1 (L2), 2-2-1 (L1), 1-1-1 RC’s or 10-9-3 Rope Get-Ups (