CFL #1081

CrossFit Lackland – CROSSFIT

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ROMWOD (14 min)

Skill Work

Snatch technique

Olympic Lifting

Squat Snatch (5×3 (3-3-3-3-3)…Work up to heavy 3 RM)

*Work up to heavy set of 3 and complete all 5 sets at same weight or go for ea set. These are drop and go.

*Pair up and complete one set every 3 minutes (don’t rush the rest)

*If form deteriates, go back down and stay with same weight

*Update sets if using same weight


Metcon (AMRAP – Rounds and Reps)

12 min AMRAP of:

10 Hang Power Snatches, 105/75 lbs (L4), 95/65 lbs (L3), 85/55 lbs (L2), 75/45 lbs (L1), 65/35 lbs (20 Weighted AbMat Sit-Ups, 50/35 lbs (L4), 45/30 lbs (L3), 40/25 lbs (L2), 35/20 lbs (L1), 30/15 lbs (30 Double Unders (L4), 25 DU’s (L3), 20 DU’s (L2), 15 DU’s (L1), 30 S-S-DU or 30 Penguin Hops (150 m Run