CFL #1010

CrossFit Lackland – CROSSFIT

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Warm-up

3 Rounds

500m Row

15 Russian Kettlebell Swing

10 Single Arm Dumbbell Press (light) R/L

Strength Phase

Push Press (Work up to a Heavy double in 10 mins.)

Work up to a Heavy double in 10 mins.

– 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:

2@50%

2@60%

2@70%

2@75%

2@80%

Metcon

Metcon (Time)

2 RFT of:

10-8-6-4-2

Bench Press, 225/145 lbs (L4), 205/125 lbs (L3), 185/105 lbs (L2), 165/85 lbs (L1), 145/65 lbs or lighter (D-Ball Clean, 150/100 lbs (L4), 100/60 lbs (L3), 60/30 lbs or lighter (L2/1/<1)
-Rest 5:00 between rounds-

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