CFL #1007

CrossFit Lackland – CROSSFIT

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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 (10-8-6

Back Rack Lunge 205/135 lbs (L4), 185/115 lbs (L3), 165/95 lbs (L2), 145/75 lbs (L1), 125/55 lbs or lighter (5-3-1

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 (

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