29 Nov 2021

CrossFit Lackland – CROSSFIT

Attention: Due to Thanksgiving, 25/26 November, we will only be having 10 am classes. All other classes are cancelled.

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Timeline

Intro: 0:00 – 3:00

Warmup: 3:00 – 11:00

Strength: 11:00 – 35:00

Workout: 35:00 – 55:00

Cooldown: 55:00 – 57:00

Cleanup: 57:00 – 60:00

Warm-up

3 sets or 6 minutes

20 Plate Toe Touches

5 Up Downs

10 PVC Pass Throughs

5 PVC Overhead Squats

– into –

3 sets (Empty Barbell)

3 Hang Snatch High Pull

3 Hang Muscle Snatch

3 Snatch Push Press

3 Hang Squat Snatch

Strength

**Strength Prep**

Athletes will have approximately 24 minutes to warm-up and find 3 RM Hang Squat Snatch and Snatch Deadlift for 3 sets of 3 reps @ 90% of Squat Snatch weight.

Hang Squat Snatch (10 minutes to work up to a Heavy 3 RM)

*Beginners: Work on Hang Power Snatch

Snatch Deadlift (3 sets of 3 reps @ 90% of 1RM of Snatch)

*5 min to complete

Metcon

**Workout Prep**

1 set

1 Bar Muscle Up

2 Power Snatch

2 Burpee over Bar

2 Clean and Jerk

10 Double Unders

Metcon (AMRAP – Reps)

For Total Reps of:

AMRAP 2 Minutes

10 Bar Muscle Ups (L4), 20 Chest to Bar Pull-Ups (L3), 20 Pull-Ups (L2), 10 Pull-Ups (L1), 20 Ring Rows (Max Double Unders (L4/3/2), Singles (L1/10 Power Snatches, 115/85 lbs (L4), 105/75 lbs (L3), 95/65 lbs (L2), 75/55 lbs (L1), 55/45 lbs or lighter (Max Burpee Over Bar

-Rest 2 Minutes-

AMRAP 2 Minutes

10 Bar Muscle Ups (L4), 20 Chest to Bar Pull-Ups (L3), 20 Pull-Ups (L2), 10 Pull-Ups (L1), 20 Ring Rows (Max Double Unders (L4/3/2), Singles (L1/Clean and Jerks, 115/85 lbs (L4), 105/75 lbs (L3), 95/65 lbs (L2), 75/55 lbs (L1), 55/45 lbs or lighter (Max Burpee Over Bar

*Only count DU’s or Singles and Burpee Over Bar

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