15 June 2021

CrossFit Lackland – CROSSFIT

ATTENTION: It’s that time of the year again where we honor of fallen 31 Heroes on 07 Aug 2021. Just like Murph, we will start preparing for the event. So pick a partner, donate/register and start preparing to crush the WOD!

$31 to register/donate: https://give.classy.org/CFL

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ROMWOD

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

Warm-up

30 EB Cals

3 Sets of:

20 Sec Hanging Lat Stretch (EA)

15 PVC OHS

10 PVC Around the worlds

5 Alt Goblet Lunges

Need to start OHS Prep NLT 20 min into class

Movement Prep

OHS:

2×5 w/45 Bar

1×5 w/45 Bar w/5 sec pause at bottom

1×5 @50%

1×5 @60%

1×3 @70%

1×2 @75%

1×1 @80%

PP:

2×5 w/45 Bar

1×5 @50%

1×5 @60%

1×3 @70%

1×2 @75%

Strength

Overhead Squat (10 sets x 3 reps @85% 1RM OHS)

Push Press (5 sets x 3 reps @80% 1RM Push Press)

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