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W.O.D.

CFL #975

CrossFit Lackland – CROSSFIT

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Warm-up

3 Rounds:

1:30 Machine

50′ Lateral Side Step (Each Way)

10 Barbell Deadlifts

10 Barbell Hang Muscle Snatch

1:00 Handstand Hold

Metcon

Metcon (Time)

For Time of:

3 Rounds of:

100’ Handstand Walk (L4), 75′ (L3), 50′ (L2), 25′ (L1), 100′ 3-Legged Bear Crawl or 200 Bear Crawl (15 Power Snatch, 135/95 lbs (L4), 115/75 lbs (L3), 105/55 lbs (L2), 85/35 lbs (L1), 65/15 lbs or lighter (100’ Handstand Walk (L4), 75′ (L3), 50′ (L2), 25′ (L1), 100′ 3-Legged Bear Crawl or 200 Bear Crawl (15 Power Clean and Jerk, 135/95 lbs (L4), 115/75 lbs (L3), 105/55 lbs (L2), 85/35 lbs (L1), 65/15 lbs or lighter (

CFL #974

CrossFit Lackland – CROSSFIT

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Warm-up

4:00 Row Easy

-Then-

3 Rounds:

:30 Moderate/Hard Effort

5 Lateral Burpees Over Rower

-Rest :30 b/t Rounds-

Skill Work

15-20 min of Rowing Technique

Metcon

Metcon (Time)

3 Sets for time: (1 Set every 10 Minutes)

15-12-9

Row Calories

Lateral Burpee Over Rower

*Rest until you hit 10 and 20 min.

*All total time of ea set not to include rest time

CFL #973

CrossFit Lackland – CROSSFIT

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Warm-up

2 Rounds:

1:30 Bike

50′ Lateral Side Step (Each Way)

50′ Monster Walk (Forward/Backward)

15 Air Squats

Metcon

Metcon (Time)

2 RFT of:

21-15-9

Kettlebell/DB Front Squats, 2×53/35 lbs (L4), 35/25 lbs (L3), 25/16 lbs (L2), 16/10 lbs (L1), Air Squats (AAB Cals

-Rest 3 min between sets-

*20 min cap

Olympic Lifting

Snatch (3 sets/waves of 3-2-1:)

Snatch Waves 3.2.1

* Perform 3 reps at one weight. Add weight and perform 2 reps. Add weight and perform 1 rep.

*Repeat this cycle for 3 working sets of waves.

*They do not have to be TnG.

*These are ideally squat snatches

*Estimated percentages to start with on 1st working set: 3×72.5%, 2×75, 1×77.5% (If you feel good, start heavier)

*Post your heaviest weight lifted

CFL #972

CrossFit Lackland – CROSSFIT

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ROMWOD

20 Min

Metcon

Metcon (Time)

6 RFT of:

20/15 calorie row

15 Bench Press, 165/105 lbs (L4), 155/95 lbs (L3), 145/85 lbs (L2), 135/75 lbs (L1), 125/65 lbs or lighter (150’ Sled Push, 90/45 lbs (L4), 70/35 lbs (L3), 50/25 lbs (L2), 35/15 lbs (L1), 25/00 lbs (

CFL #971

CrossFit Lackland – CROSSFIT

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ROMWOD

20 MIN

Metcon

Metcon (Time)

2 RFT of:

20 hang dumbbell squat clean, 50/35 lbs (L3), 40/25 lbs (L2), 30/15 lbs (L1), 20/5 lbs (80 double unders (L3), 60 reps (L2), 40 reps (L1), 80 Singles 20 toes to bar (L3), 15 (L2), 10 (L1), 20 Knee-Ups (20 Dumbbell Thruster (Same Weight)

80 double unders (L3), 60 reps (L2), 40 reps (L1), 80 Singles 20 toes to bar (L3), 15 (L2), 10 (L1), 20 Knee-Ups (20 hang dumbbell squat clean (Same Weight)

80 double unders (L3), 60 reps (L2), 40 reps (L1), 80 Singles 20 toes to bar (L3), 15 (L2), 10 (L1), 20 Knee-Ups (-Rest 5 min

*Alternate DB as req’d

*35 min Cap….Scale as Required to finish in time

CFL #970

CrossFit Lackland – CROSSFIT

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ROMWOD

15-20 min ROMWOD

Metcon

Metcon (AMRAP – Rounds and Reps)

30 min AMRAP of:

10/8 Cals of AAB

15/12 Cals on C2

200 m Run

CFL #969

CrossFit Lackland – CROSSFIT

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Warm-up

Crossover Symmetry Activation

-Then-

3 Rounds:

1:30 Machine

50′ Banded Lateral Side Step (Each Way)

15 Banded Air Squats

5 Inchworms

5 Strict Pull Ups or Ring Rows

Metcon

Metcon (Time)

3 RFT of:

50 Wallballs @ 10/9, 20/14 lbs (L3), @ 9/8 (L2), 35 reps @ 9/8′ (L1), 35 reps @ 9/8′, 14/10 lbs (5/4 Legless Rope Climbs (L4), 4/3 (L3), 4/3 Rope Climbs (L2), 3/2 (L1), 10/8 Get-Ups (
*Use any remainder of class time to stretch/mobility

CFL #968

CrossFit Lackland – CROSSFIT

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Warm-up

3 Rounds:

1:30 Row or AAB

50 Single Unders

50′ KB Lateral Side Step (Each Way)

50′ KB Monster Walk (Forward/Backward)

15 Goblet Squats (light)

-Then-

Warm Up to Squat Clean Weight

Metcon

Metcon (Time)

6 Sets for time:

100 Double Under (L4), 75 reps (L3), 50 reps (L2), 25 reps (L1), 100 Singles (25/20 Cal Assault Bike

5 Squat Cleans, 225/155 lbs (L4), 205/105 lbs (L3), 185/75 lbs (L2), 165/55 lbs (L1), 145/35 lbs or lighter (-Rest 1:1 B/T Sets-

Beginners

Day 1 Beginner’s: Baseline (Time)

500 m row (RX), 250 m (S)

40 Squats (RX), 20 Reps (S)

30 Abmat Situps (RX), 15 Reps

20 Chest to Ground Hand Release Push Ups (RX), 10 Reps (S)

10 Pull-Ups (RX), 10 Ring Rows (S)

Memorial Murph Mondoay

CrossFit Lackland – CROSSFIT

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Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Smurph (Time)

For Time:

1/2-Mile Run

50 Pull-ups

100 Push-ups

150 Air Squats

1/2-Mile Run

If you have a 20# vest or body armor, wear it.

Team Murph (Time)

For Time of:

1 Mile Sandbag Run, 45/25 lbs

100 Pull-Ups (RX), 2 to 1 Ring Rows (S)

200 Push-Ups (RX), 2 to 1 knee push-ups (S)

300 Squats

1 Mile Sandbag Run, 45/25 lbs

*Teams of 4:

*Each runs 100 meters w/SB and hands off SB (only one runner at a time)

*Divide all reps up as required

*Go in order

Partner Murph (Time)

For Time of:

1 Mile Run w/Vest, 20/14 lbs

100 Pull-Ups (RX), Ring Rows (S)

200 Push-Ups (RX), knee chest to ground hand release push-ups (S)

300 Squats

1 Mile Run w/Vest, 20/14 lbs

*Teams of 2:

*Run as a Team

*Divide all reps up as required

*Go in order

Rest Day

CrossFit Lackland – CROSSFIT

Are you ready to get back into it? We sure are and very excited to get back on track, starting next Monday, 25th of May at 10am…….with Murph! Bring your vest and enjoy some BBQ afterwards.

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ROMWOD

*Spend 20 to 30 minutes of ROMWOD, Yoga, or Stretching

Warm-up

Use today as a rest day. Go and have fun with the family.