08 June 2021

CrossFit Lackland – CROSSFIT

ATTENTION:
WE ARE CLOSED THIS SATURDAY DUE TO THE CROSSFIT LEVEL 1 SEMINAR.

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Warm-up

400 m Run

Then:

1 min Bar Hang

1 min Hanging Lat Stretch Per Side

Then:

3 Rounds of:

5 SA KB Overhead Squats

10 Around the Worlds per Side

15 PVC Pass Throughs

*10 min Cap

Movement Prep

For OHS and Press. Once you find 1 RM for Press go down to 80% of your new 1 RM Press and Start Push-Press. Once you find your new 1 RM Push-Press, go down to 80% of your PP and Start Push Jerk.

2×5 w/45 lb Bar

1×5 w/45 lb Bar @ 5 Sec Pause at Bottom

1×5 @50%

1×5 @60%

1×3 @70%

1×1 @80%

1×1 @85%

1×1 @90%

1×1 @95%

Then go for 1 RM

Strength

Overhead Squat (Find 1 RM)

Shoulder Press (Find 1 RM)

Push Press (Find 1 RM)

Push Jerk (Find 1 RM)

ROMWOD

https://romwod.com/app/ (AFTER CLASS)

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