(210) 560-9961

10052020

CrossFit Lackland – CROSSFIT

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Warm-up

Warm-up (No Measure)

RomWod

https://app.romwod.com/routine/step-by-step-short

Weightlifting

Front/Back Squat

5 Super sets:

3 Front Squats

6 Back Squats

rest 90 seconds between

*Stay between 50% and 65% of your 1rm front squat

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Min

50 Wall Balls

40 Single Arm alt DB Snatches (50/35)

30 cal AAS

20 Toes to Bar

10 Muscle Ups (Sub 10 Pullups and 10 Dips)

CFL #1075

CrossFit Lackland – CROSSFIT

Important Notice: Due to the CrossFit Level 2 Seminar this Weekend, there are no Saturday Classes (03/04 Oct 2020)

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ROMWOD

https://app.romwod.com/routine/welcome-series-day-2

Skill Work

Squat Clean and Jerks -10 min max

*Working up to METCON Weight

Metcon

Metcon (Time)

For Time:

30 Squat Clean and Jerks, 135/95 lbs (L4), 115/75 lbs (L3), 95/55 lbs (L2), 75/35 lbs (L1), 55/25 lbs or lighter (*10 min cap

**Rest until 10 min is up and start next exercise

Metcon (Time)

For Time:

20 Squat Clean and Jerks, 165/115 (L4), 135/95 lbs (L3), 115/75 lbs (L2), 95/55 lbs (L1), 75/35 lbs (*10 min cap

**Rest until 20 min is up and start next exercise

Metcon (Time)

For Time:

10 Squat Clean and Jerks, 205/145 lbs (L4), 165/115 (L3), 135/95 lbs (L2), 115/75 lbs (L1), 95/55 lbs (*10 min cap