Category: W.O.D.

CrossFit Lackland – CROSSFIT

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Warm-up

Crossover Symmetry Activation (Before Class)

-Then-

3 rounds:

2:00 Row

5 Strict pull ups into 10 kip to swing or Ring Rows

20 Alt Leg V-ups

20 Hip Bridges

10 Inchworms

Olympic Lifting

Hang Squat Snatch (20 min to Find 3 RM)

*Beginners: Work on Hang Power Snatch
Spend 10 to 15 minutes working on Snatch skill work

Metcon

Metcon (AMRAP – Reps)

5 min AMRAP of:

5 T2B (RX), Knee-Ups (S)

1 Muscle Up (L4), 2 Bar MU (L3), 3 C2BPU’s (L2), 4 Pull-Ups (L1), 5 Ring Rows (

CrossFit Lackland – CROSSFIT

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Warm-up

4 rounds:

1:30 Bike

50′ Lateral Side Step w/KB (R/L)

50′ Monster Walk w/KB (Forward/Backward)

10 Deadlifts, 95/65 lbs (ascend in weight each round)

Skill Work

Deadlift (10 min)

Metcon

Metcon (Time)

3 RFT of:

40/30 Cals on the AAB

10 Deadlift, 315/225 lbs (L4), 275/195 lbs (L3), 225/155 lbs (L2), 185/125 lbs (L1), 135/95 lbs or Lighter (

Extra Work

Metcon (AMRAP – Rounds and Reps)

20 AMRAP of

25/20 Cals on the C2

50 Air Squat

25 Push Up

CrossFit Lackland – CROSSFIT

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Warm-up

Coaches choice

Strength Phase

Overhead Squat (10 min to find 1 RM (Teams of 2))

Metcon

MLK Partner WOD (AMRAP – Rounds and Reps)

20 min AMRAP of:

100 m Run (Run as a Team)

10 Tire Flips (Swap out as req’d)

100 m KB/DB Farmers Carry, 70 lbs (RX+), 53 lbs (RX), 35 lbs(S) “2xKB/DB” (Swap as req’d)

20 Out-In-Out Tire Jumps (10 ea)

CrossFit Lackland – CROSSFIT

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Warm-up

ROMWOD

Metcon

Metcon (Time)

For Time of:

12-10-8-6-4-2

Deficit HSPU, 45/25 lb plates (L4), HSPU’s (L3), Wall Walks (L2), 1/2 reps of Wall Walks (L1), Seated DB Press, 45/35 lbs or lighter (6-5-4-3-2-1

Power Clean @ 65% 1 RM

CrossFit Lackland – CFL SATURDAY TEAM WOD

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Metcon (Time)

Teams of 3 complete 10 Rounds for Time:

Buy in:

150 T2B (RX), Knee-Ups (S)

*Divide as Req’d

Then:

21 Thrusters “7 EA”, 135/95 lbs (L4), 125/85 lbs (L3), 115/75 lbs (L2), 105/65 lbs (L1), 95/55 lbs (3 Legless Rope Climbs “1 EA” (L4), 3 Rope Climbs “1 EA” (L3/2/1), 9 Rope Get-Ups “3 EA” (*Partners not working must hold plank position

Cash-Out:

150 Cals on the AAB

*Divide as Req’d

CrossFit Lackland – CROSSFIT

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Warm-up

ROMWOD

Then:

2 Rounds of:

10 cals on C2

50′ Knee-Hugs

50′ High Knees

50′ Butt Kickers

25 Air Squats

1 min Lat Stretch per side

Strength Phase

Front Squat (25 min to find 1 RM)

CrossFit Lackland – CROSSFIT

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Warm-up

You’ll find out…

Metcon

Metcon (AMRAP – Rounds and Reps)

Surprise…surprise…surprise

Bring your jump rope!

CrossFit Lackland – CROSSFIT

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Warm-up

3 rounds:

2:00 Row

100′ Alt Walking Lunges

10 Suitcase DL (R/L)

:30 sec calf stretch (R/L)

Strength Phase

Split Jerk (Find 1 RM (15 min))

Metcon

Metcon (Time)

For Time of:

150′ 2x Dumbbell Front Rack Lunge Walk, 70/50 lbs (L4), 50/35 lbs (L3), 40/25 lbs (L2), 30/15 lbs (L1), 20/5 lbs (30 D-Ball Cleans, 150/100 lbs (L4), 100/60 lbs (L3), 60/30 lbs (L2/L1/150′ 2x Dumbbell Front Rack Lunge Walk, 70/50 lbs (L4), 50/35 lbs (L3), 40/25 lbs (L2), 30/15 lbs (L1), 20/5 lbs (

CrossFit Lackland – CROSSFIT

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Warm-up

Crossover symmetry activation (Before Class)

-Then-

3 rounds or 10 minutes

50′ Lateral Side Step Squats w/KB (R/L)

50′ Monster Walk w/KB (Forward/Backward)

15 DB Single Arm KB Press (R/L)

15 Air Squats

Metcon

Metcon (Time)

For Time of:

100′ HS Walk (L4), 75′ (L3), 50′ (L2), 25′ (L1), 200′ Bear Crawl (18 Alternating Dumbbell Power Snatch, 100/70 lbs (L4), 70/50 lbs (L3), 50/35 lbs (L2), 40/25 lbs (L1), 30/15 lbs

100′ HS Walk (L4), 75′ (L3), 50′ (L2), 25′ (L1), 200′ Bear Crawl (14 Alternating Dumbbell Power Snatch, 100/70 lbs (L4), 70/50 lbs (L3), 50/35 lbs (L2), 40/25 lbs (L1), 30/15 lbs

100′ HS Walk (L4), 75′ (L3), 50′ (L2), 25′ (L1), 200′ Bear Crawl (10 Alternating Dumbbell Power Snatch, 100/70 lbs (L4), 70/50 lbs (L3), 50/35 lbs (L2), 40/25 lbs (L1), 30/15 lbs

100′ HS Walk (L4), 75′ (L3), 50′ (L2), 25′ (L1), 200′ Bear Crawl (

Metcon (Time)

For Time of:

25 Burpee Box Jumps Overs, 24/20″ (RX), 20/16″ (S)

25 AAB Cals

25 GHD Sit-Ups (RX), AbMat Sit-Ups (S)

25 Bar Muscle Ups (L4), 25 C2BPull-Ups + 25 Ring Dips (L3), 25 Pull-Ups + 25 ring Dips

25 GHD Sit-Ups (RX), AbMat Sit-Ups (S)

25 AAB Cals

25 Burpee Box Jumps Overs, 24/20″ (RX), 20/16″ (S)

CrossFit Lackland – CROSSFIT

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Warm-up

10 min AMRAP of:

1 min row

10 pull-ups/ring rows

10 push ups

10 banded lat pull-downs

Strength Phase

Bench Press (20 min to find 1 RM)

Metcon

Metcon (Time)

3 RFT of:

10 strict toes to bar (L4), T2B (L3/2), Knees to Elbow (L1), Knee-Ups (10 Alternating DB (1) Front Rack Box Step ups, 70/50 lbs (L4), 50/35 lbs (L3), 40/25 lbs (L2), 30/15 lbs (L1), 20/00 lbs (1:00 Dball bear hug hold, 150/100 lbs (L4), 100/60 lbs (L3), 60/30 lbs (L2/L1/