CFL #1097

CrossFit Lackland – CROSSFIT

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ROMWOD

https://app.romwod.com/routine/passive-squall-full-body (20 min)

Warm-up

2 sets

21/15 AAB Cals

25′ KB Lunges (Front Rack Pos)

20 KB Good Mornings (KB kept at chest)

10 Sec Ea Side – Hanging Lat Stretches

10 single arm kettlebell HPC (each side)

Movement Prep

Barbell Prep – Clean (No Measure)

1) Burgener Warm up Clean – 3-5 reps at each position (https://www.youtube.com/watch?v=h6qSHqh3XCg&list=PLvAVwtyBkTrSqXaJBa_DKeBQPMimB-lNT&index=8)

2) Skill Transfer Exercises Clean – 3-5 reps of each movement (https://www.youtube.com/watch?v=h6qSHqh3XCg&list=PLvAVwtyBkTrSqXaJBa_DKeBQPMimB-lNT&index=8)

3) [3x High Hang Clean + 3x Hang Clean + 3x Clean]

Olympic Lifting

Hang Clean + Clean Below the Knees, Clean (2 sets x 1+1+1 @ 70% 1 RM clean)

How to approach the percentages each day

How to approach the lifts

Record each set as 1 of your scores for load

You may drop the bar between reps if needed, to regrip and reset
3 Position Clean (1x hang clean + 1x clean below the knees, 1x clean from the floor):

Example Sets

Set 1:

Hang clean + Clean below the knees, Clean from the floor@ 210#

-rest 2 minutes-

Set 2:

Hang clean + Clean below the knees, Clean from the floor@ 210#

Hang Clean + Clean Below the Knees, Clean (3 sets x 1+1+1 @75% 1 RM clean)

How to approach the percentages each day

How to approach the lifts

Record each set as 1 of your scores for load

You may drop the bar between reps if needed, to regrip and reset
3 Position Clean (1x hang clean + 1x clean below the knees, 1x clean from the floor):

3 sets x 1+1+1 @75% 1 RM clean

* Rest 2 minutes between sets

How to approach the percentages each day

How to approach the lifts

Record each set as 1 of your scores for load

You may drop the bar between reps if needed, to regrip and reset

Example Sets

Set 1:

Hang clean + Clean below the knees, Clean from the floor@ 225#

-rest 2 minutes-

Set 2:

Hang clean + Clean below the knees, Clean from the floor@ 225#

-rest 2 minutes-

Set 3:

Hang clean + Clean below the knees, Clean from the floor@ 225#

Based off of a 300# Clean

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