CFL #1011

CrossFit Lackland – CROSSFIT

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Warm-up

10 min AMRAP of:

15/12 AAB Cals

15 Single Leg RDL R

15 push ups

15 Single Leg RDL L

15 push ups

Olympic Lifting

Snatch Push Press + OHS + Snatch Push Press + Snatch Balance (5×1)

1 Snatch Push Press + 1 OHS +1 Snatch Push Press + 1 Snatch Balance

* Start from a Rack or Blocks

* Smooth movement and dial in on the complex through warming up in weight

* Add weight if needed or stay the same for all 5 sets

* Keep the torso vertical during the presses and punch the arms to the sky on each rep.

* Fast feet and consistent landing on the snatch balance is key

* Don’t forget to Breathe !

* rest as needed b/t sets

Strength Phase

Pause Back Squat (4×4 w/3 sec pause at the bottom (1-3-1-1))

Back Pause Squat for load:

#1: 4 reps @ 70%

#2: 4 reps @ 75%

#3: 4 reps @ 80%

#4: 4 reps @ 85%

*Post Heaviest Set of 4 Accomplished

-Warm up as needed to opening weight

-Don’t rest more than 2 mins between sets

-Remember to stay tight through the movement and drive the shoulders up

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