13 Oct 2021

CrossFit Lackland – CROSSFIT

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Timeline

Intro: 0:00 – 3:00

Warmup: 3:00 – 13:00

Strength: 13:00 – 33:00

Workout: 33:00 – 53:00

Cooldown: 53:00 – 55:00

Mobility: 55:00 – 60:00

Warm-up

7 min AMRAP

30-sec single unders

3 Snatch Deadlifts, 45/35 lbs

3 Snatch High Pulls, 45/35 lbs

3 Muscle Snatch, 45/35 lbs

3 Power Snatch, 45/35 lbs

Strength

Strength Prep**

Give athletes 10-12 minutes to work up to a heavy set of 3 Snatch Deadlifts, followed by 2 Power Snatch. For this complex, we want the Snatch Deadlifts performed unbroken, and then athletes will drop the bar and perform 2 Power Snatch (singles). The rep should still demonstrate good quality form and not be heavily sacrificed to lift more weight. We want athletes to focus on sinking their hips low and driving feet through the floor while keeping the knees out with a tall chest and straight arms (I know it’s a lot) for the Snatch Deadlifts. After, The Power Snatch is all about finishing the pull and then exploding the bar up. Smooth Drive and fast finish!

Snatch Deadlift + Power Snatch (5 sets of 3xSnatch Deadlift + 2xPower Snatch)

For this complex, we want the Snatch Deadlifts performed unbroken, and then athletes will drop the bar and perform 2 Power Snatch (singles). The rep should still demonstrate good quality form and not be heavily sacrificed to lift more weight. We want athletes to focus on sinking their hips low and driving feet through the floor while keeping the knees out with a tall chest and straight arms (I know it’s a lot) for the Snatch Deadlifts. After, The Power Snatch is all about finishing the pull and then exploding the bar up. Smooth Drive and fast finish!

Metcon

Workout Prep**

1 set

10 Double Unders

5 Slow and controlled Push-Ups

Metcon (Time)

For Time of:

100-80-60-40-20

Double Unders (L4), 80-60-40-20-10 (L3), 60-40-20-10-5 (L2), 60-40-20-10-5 DU Attempts (L1), 100-80-60-40-20 Singles (50-40-30-20-10

Chest to Ground Hand Release Push-Ups (L4), -5 reps (L3), 40-30-20-10-5 reps (L2), 30-20-10-5-5 reps (L1), 20-15-10-5-5 reps (* Time cap: 18 minutes

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