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Saturday Team WOD

CrossFit Lackland – CFL SATURDAY TEAM WOD

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Strength Phase

DL – HPC – S2OH – OHS (1 RM = 1 DL: 2 HPC: 3 S2OH: 4 OHS)

12 min to find 1 RM: 1 Deadlift: 2 Hang Power Cleans: 3 Shoulder to Overhead: 4 Overhead Squats

*Must complete all reps unbroken to count

Metcon

Metcon (Time)

Complete for Time of:

50 Cals on the AAB EA

50 Alt DB Snatches EA, 50/35 lbs

50 WB EA, 20/14 lbs

50 Box Jumps EA, 24/20″

50 T2B EA

50 KBS EA, 53/35 lbs

50′ KB Lunges EA, 53/35 lbs

50 Alt DB Clean and Jerks, 50/35 lbs

50 Cals on the C2 EA

CFL #877

CrossFit Lackland – CROSSFIT

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Metcon

Metcon (Time)

For Time of:

50 Cals on AAB

20/16 Cals on C2

100′ D-Ball Carry, 150/100 lbs (L3), 100/60 lbs (L2), 60/30 lbs (L1)

Rest 2 min

100 Cals on AAB

40/32 Cals on C2

200′ D-Ball Carry, 150/100 lbs (L3), 100/60 lbs (L2), 60/30 lbs (L1)

Rest 2 min

50 Cals on AAB

20/16 Cals on C2

100′ D-Ball Carry, 150/100 lbs (L3), 100/60 lbs (L2), 60/30 lbs (L1)

CFL #876

CrossFit Lackland – CROSSFIT

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Warm-up

800 m run

Banded Lat Stretch

10 Hurdlers Stretch

Strength Phase

Deadlift (5-5-5)

Work up to a heavy set of 5 and complete 2 more sets (All sets should be the same weight)

Metcon

Metcon (Time)

3 RFT of:

10 D-Ball cleans, 150/100 lbs (L3), 100/60 lbs (L2), 60/30 lbs (L1)

10 Burpee Pull Ups

CFL #875

CrossFit Lackland – CROSSFIT

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Warm-up

500m Row

3 rounds of:

50′ Worlds Greatest Stretch

50′ High Knees

50′ Butt Kickers

Then 2 min of shoulder mobility

Metcon

Metcon (Time)

For Time of:

50’ HS Walk (L4), 25′ (L3), 100′ 3-Legged BC (L2), 50′ 3-Legged BC (L1), 200′ BC

15 Power Snatch, 135/95 lbs (L3), 115/75 lbs (L2), 95/55 lbs (L1), 75/35 lbs (

Metcon (Time)

For Time of:

50’ HS Walk (L4), 25′ (L3), 100′ 3-Legged BC (L2), 50′ 3-Legged BC (L1), 200′ BC

12 Power C&J, 155/115 lbs (L3), 135/95 lbs (L2), 115/75 lbs (L1), 95/55 lbs (

CFL #874

CrossFit Lackland – CROSSFIT

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Warm-up

10 min AMRAP of:

10/8 cals on AAB

10 Push-Ups

10 PVC Pass Throughs

10 PVC Around The Worlds

Strength Phase

Bench Press (3-3-3-3-3)

15 min to work up to a heavy set of 3 reps then complete 4 more sets at that weight (all 5 sets should be completed at the same weight)

Metcon

Metcon (Time)

For Time of:

30/25 cal Assault Bike

15/12 Bar Muscle Up (L4), C2BPU’s + Ring Dips (L3), Pull-Ups + Ring Dips (L2), Assisted Pulls + Assisted Ring Dips (L1), Ring Rows + Box Dips (30/25 cal Assault bike

CFL #873

CrossFit Lackland – CROSSFIT

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Metcon

Metcon (Time)

3 RFT of:

25/20 Cal Row

25/20 cal assault bike

25/20 Cal Row

Rest :90

25/20 cal assault bike

25/20 Cal Row

25/20 cal assault

Rest :90

250 Double Unders for Time (Time)

For Time:

250 Double Unders (RX), 500 Singles (S)

Saturday Team WOD

CrossFit Lackland – CFL SATURDAY TEAM WOD

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Olympic Lifting

Power Clean (15 min to find 1 RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP of:

Buy In:

400 m Run

Then AMRAP of:

20 HSPU’s

20 Thrusters, 95/65 lbs (RX), 75/45 lbs (S)

20 Decline Ring Rows, 24″ Box (RX), 20″ (S)

20 Deadlifts, 225/135 lbs (RX), 135/95 lbs (S)

Cash Out Prior to time cap:

400 m Run

*Divide reps as required

*Run as a Team

CFL #872

CrossFit Lackland – CROSSFIT

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ROMWOD

30 min

Metcon

Metcon (Time)

For Time of:

21-15-9

AAB Cals

Devils Press, 50/35 lbs (L4), 40/25 lbs (L3), 30/15 lbs (L2), 20/10 lbs (L1), Burpees (

CFL #871

CrossFit Lackland – CROSSFIT

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Warm-up

5 min Rollout/Mobility

2 min on AAB

50′ Alt Walking lunges

50′ Bear Crawl

25 GHD sit-Ups or AbMat Sit-Ups

5 min Rollout/Mobility

Metcon

You Can Thank Jess! (AMRAP – Rounds and Reps)

40 min AMRAP of:

100m + 20m Run

1 + 1 D-Ball Cleans Over Shoulder, 150/100 lbs (RX), 100/60 lbs (S)

10 + 10 Double Unders (RX), Singles (S)

1 + 1 Pull-Ups (RX), Ring Rows (S)

*Add Vest, 20/14 lbs (RX+)