23 Sep 2021

CrossFit Lackland – CROSSFIT

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Timeline

Intro: 0:00 – 3:00

Warmup: 3:00 – 20:00

Workout: 20:00 – 50:00

Cooldown: 50:00 – 52:00

Cleanup: 52:00 – 54:00

Mobility: 54:00 – 60:00

Warm-up

3 min Row

Then:

20 PVC Pass Throughs

10 PVC Around the Worlds (EA)

Then:

Junkyard Dog!!!

Movement Prep

Burgener Warm-Up

+

Skill Transfer

– into –

3-4 mins building up to the top weight

Metcon

Metcon (Time)

Teams of 2 complete 5 rounds (Each)

5 Power Clean and Jerks, 135/95 lbs (L4), 115/85 lbs (L3), 95/65 lbs (L2), 75/45 lbs (L1), 55/35 lbs (4 Power Clean and Jerks Add 20/10 lbs

3 Power Clean and Jerks Add 20/10 lbs

2 Power Clean and Jerks Add 20/10 lbs

1 Power Clean and Jerk 20/10 lbs

-Rest 1 min between rounds –

* Target time each set: 2-2:30 minutes

* Time cap each set: 4 minutes

*Add the additional 20/10 lbs to each set

*Each athlete must complete each set of reps to move on

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