CFL #1123

CrossFit Lackland – CROSSFIT

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ROMWOD

https://app.romwod.com/routine/20201130-lower-body (15 min)

Movement Prep

Coaches: Go over Deadlift and Hang Power Cleans

Then:

Athletes work up to working weight and complete 5 reps of ea exercise

*15 min Max

Metcon

Metcon (Time)

For Combined Time (Don’t include Rest Time):

50 Deadlifts, 95/65 lbs (L4), 85/55 lbs (L3), 75/45 lbs (L2), 65/35 lbs (L1), 35 reps @ 65/35 lbs (35 Hang Power Cleans, Same weight

20 Bar Facing Burpees

35 Hang Power Cleans, Same weight

50 Deadlifts, 95/65 lbs (L4), 85/55 lbs (L3), 75/45 lbs (L2), 65/35 lbs (L1), 35 reps @ 65/35 lbs (15 Hang Power Cleans, Same Weight

20 Bar Facing Burpees

15 Hang Power Cleans, Same Weight

25 Deadlifts, 135/95 lbs (L4), 95/65 lbs (L3), 85/55 lbs (L2), 75/45 lbs (L1)

*Target Time each set: sub 8 minutes

Time Cap each set: 12 minutes

STIMULUS and GOALS

The stimulus is moderate intensity while being conscious of grip and lower back fatigue. This chipper style workout that repeats so athletes should view total volume of each movement when considering rep schemes.

We want quick rest and get back on the horse!

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