09 June 2021

CrossFit Lackland – CROSSFIT

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

View Public Whiteboard

ROMWOD

https://romwod.com/app/ (After Class)

Warm-up

5 Minute Cardio (start easy and build intensity each Minute)

Then:

A) Burgener Warm up Snatch – 3-5 reps at each position

Down and up – “SPEED THROUGH THE MIDDLE”

Elbows high and outside – “BAR CLOSE”

Muscle snatch – “STRONG TURNOVER”

Snatch land – “FOOT WORK” 2″, 4″, 6″

Snatch drop – “FOOT WORK”

Movement Prep

2×5 Hang Squat Snatches w/45/35 lbs

1×5 @ 40%

1×3 @ 50%

1×3 @ 60%

1×2 @ 70%

1×1 @ 80/85/90/95%

Olympic Lifting

Snatch (20 min to find 1 RM)

Squat or Power

Metcon

Movement Prep

1 Set: (at workout pace)

3 Snatches (at workout weight 60%)

2 Snatches (at workout weight 70%)

1 Snatches (at workout weight 80+%)

Metcon (Time)

For Time:

30 Snatches, 50% of your 1 RM

20 Snatches, 60% of your 1 RM

10 Snatches, 70% of your 1 RM

5 Snatches, 80+% of your 1 RM

*Power or Squat

-perform the workout straight through
*Use Todays 1 RM for %

*Post weights used in comments!

Share