16 July 2021

CrossFit Lackland – CROSSFIT

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ROMWOD

https://romwod.com/app/ (short)

Warm-up

3 Rounds of:

500 m Row

10 Alt Lunges

10 PVC Pass Throughs

30 Sec Hanging Lat Stretch (Ea)

10 PVC OHS

10 GHD Sit-Ups

*15 min cap

Movement Prep

Complete the full OHS movement prep and 5×3 @ 90% then complete the full Shoulder Press movement Prep and 3×3 @ 90%.

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%

1×1 @85%

Press:

2×5 w/45 Bar

1×5 @50%

1×5 @60%

1×3 @70%

1×2 @75%

1×1 @80%

1×1 @85%

Strength

Overhead Squat (5 sets x 3 reps @90% 1RM OHS)

Shoulder Press (3 sets x 3 reps @90% 1RM Press)

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