CFL #1013

CrossFit Lackland – CROSSFIT

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3 rounds

15 calorie bike

60 Single Under

10 Single Arm Upright Row R/L

20 Kettlebell Swing

Olympic Lifting

Halting Clean Deadlifts + Squat Clean (5 sets x 2 Halting Clean Deadlifts + 1 Squat Clean)

* For this exercise you will begin with practicing the first pull of the clean for 2 reps

* Pulling the bar right above the knee to mid thigh, pausing for at least 3 seconds and then resetting back to the bottom for 2 reps

* After the 2nd Halting Clean DL you will then perform 1 Squat Clean

* the purpose of this drill is to dial in on your bar travel through the first of 3 pulls in the clean. Really focus on smooth progression up and and staying tight with the body

* On the squat clean continue through the first pull and then allow for your 2nd pull speed through the middle (triple extensions)

*Complete all 5 sets @ same wt or go up (post number of sets achieved at highest wt)

* rest as needed b/t sets

Strength Phase

Bench Press (4×1 @ 85% (Complete 4 reps @ 70%/75%/80%/85%))

Bench Press for load:

#1: 4 reps @ 70%

#2: 4 reps @ 75%

#3: 4 reps @ 80%

#4: 4 reps @ 85%

Warm up as needed to opening weight

Don’t rest more than 2 mins between sets

Remember to stay tight with active shoulders to the bench

Close Grip (thumb length outside chest