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W.O.D.

10 Nov 2018: Saturday Team WOD

CrossFit Lackland – CFL SATURDAY TEAM WOD

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Strength Phase

1 RM Bear Complex (Teams of 2 or 3 have 10 min to find 1 RM)

1 rep = Clean/Front Squat/Push Press/Back Squat/Push Press

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP of:

20 WB’s, 20/14 lbs

20 Goblet Squats, 53/35 lbs

20 Thrusters, 95/65 lbs

20 Cals on the AAB

*Swap out every 5 reps/cals

CFL #524

CrossFit Lackland – CROSSFIT

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ROMWOD

MAKE IT A GOOD ONE

Make today great with this routine perfect for getting you below parallel. Today you will hit your lower back, hamstrings, groin, IT band, and hips.

https://app.romwod.com/workout/make-it-a-good-one

In This Workout:

Saddle

Seated Forward Fold

Half Seated Frog

Cross Shin

OPTIONAL EQUIPMENT

Ab Mat

Medicine Ball

Skill Work

10 min to work on Peg Boards

Strength Phase

Back Squat (Max Reps @ 85% +10lbs of 90% of 1 RM)

*ADD 10# to all percentages

10@35% (0:00)

10@45% (2:00)

10@55% (4:00)

10@65% (6:00)

5@75% (8:00)

Max Reps @ 85% (11:00)

5@75% (14:00)

5@65% (16:00)

CFL #523

CrossFit Lackland – CROSSFIT

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Warm-up

*5 min (Coaches Choice)

Skill Work

10 min to work on Double Unders

Olympic Lifting

30 minutes to complete HPC, SC, and PJ

Hang Power Clean (work up to a heavy set of 3)

Squat Clean (work up to a heavy set of 3)

Push Jerk (work up to a heavy set of 3)

Metcon

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP of:

1, 2, 3, 4, 5, etc, etc

Deadlift 315/225 lbs (L4), 285/195 lbs (L3), 225/155 lbs (L2), 185/125 lbs (L1), 135/95 lbs or lighter (Paralette HSPU (L4), Def HSPU, 45/35 lbs (L3), HSPU’s (L2), Wall Walks (L1), Seated DB Presses, 35/25 lbs (

CFL #522

CrossFit Lackland – CROSSFIT

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ROMWOD

CONQUER FROM WITHIN

You already have everything in you that you need. Unleash it with today’s ROMWOD for your hips, glutes, IT band, hamstrings, lower back, groin, quads, knees, ankles, and shoulders.

https://app.romwod.com/workout/conquer-from-within

In This Workout:

Puppy Dog

Lizard

Saddle

Seated Straddle

Pigeon

Cross Shin

Seated Forward

OPTIONAL EQUIPMENT

Ab Mat

Medicine Ball

Metcon

5000 m Row (Time)

CFL #521

CrossFit Lackland – CROSSFIT

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Warm-up

*5 min (Coaches Choice)

Strength Phase

Deadlift (Max Reps @85%+10 lbs of 90% of 1RM)

*ADD 10# to all percentages

10@35% (0:00)

10@45% (2:00)

10@55% (4:00)

10@65% (7:00)

5@75% (10:00)

Max Reps @ 85% (13:00)

5@75% (16:00)

5@65% (19:00)

Metcon

Metcon (Time)

3 RFT of:

30 cal row

30 Push Press 95/65 lbs (L4), 85/55 lbs (L3), 75/45 lbs (L2), 65/35 lbs (L1/30 box jump over, 24″ (L4), 20″ (L3/2), 16″ (L1), Step Ups, 20″ (30 Pull ups (L4/3/2), Assisted Pull-Ups (L1), Ring Rows (

CFL #520

CrossFit Lackland – CROSSFIT

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Warm-up

*5 min (Coaches Choice)

Olympic Lifting

30 min to complete Muscle Snatch/Squat Snatch/Snatch Balance

Muscle Snatch (3,2,1,1,1 working up to a heavy single)

Squat Snatch (3,2,1,1,1 working up to a heavy single)

Snatch Balance (3,2,1,1,1 working up to a heavy single)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP of:

10 Cal Assault Bike

4 legless rope climb (L4), Rope Climbs (L3), 3 Rope Climbs (L2), 2 Rope Climbs (L1), 8 Rope Get-Ups (