07 Jan 2022

CrossFit Lackland – CROSSFIT

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Timeline

Intro: 0:00 – 3:00

Warmup: 3:00 – 15:00

Workout: 15:00 – 40:00

Mobility: 40:00 – 60:00

Warm-up

3 sets (empty bar)

30 second Single Unders

5 Snatch Deadlifts

5 Snatch High Pulls

5 High Hang Muscle Snatch

5 Snatch Push Press

Metcon

**Workout Prep**

3 sets (Practice smooth transitions and laying the Jump rope down every time)

10 Double Unders

3 Power Snatch

5/3 EB Cals

– rest 30 seconds between sets –

Metcon (AMRAP – Reps)

10:00 AMRAP

30 Double Unders (L3), 20 Reps (L2), 10 Reps (L1), 30 Singles (15 Power Snatch, 75/55 lbs (L3), 65/45 lbs (L2), 55/35 lbs (L1)

Rest 5 min

10:00 AMRAP

30 Double Unders (L3), 20 Reps (L2), 10 Reps (L1), 30 Singles (10/7 EB Cals

Mobility

https://romwod.com/app/

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