28 July 2021

CrossFit Lackland – CROSSFIT

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Warm-up

3 Rounds of:

400 m Run

20 Squats

15 C2GHRPU’s

10 GHDs or AbMat Sit-Ups

5 Pull-Ups

*15 min Cap

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%

1×1 @85%

Push Jerk:

2×5 w/45 Bar

1×5 @50%

1×5 @60%

1×3 @70%

1×2 @75%

1×1 @80%

Strength

Overhead Squat (10 sets x 2 reps @90% 1RM OHS)

Push Jerk (5 sets x 3 reps @85% 1RM Push Jerk)

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