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W.O.D.

CFL #1116

CrossFit Lackland – CROSSFIT

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Warm-up

AAB:

5min from easy to mod

3 sets: (30sec hard, 30sec easy) w/ 2min easy b/t sets

Metcon

Next Time, Just Kill Me (Calories)

AAB For Max Cals:

3 sets:

10sec max RPM

10sec easy >60 RPM

10sec max RPMs

20sec easy >60 RPM

3min easy 60 RPM

15sec max RPMs

20sec easy >60 RPM

3min easy 60 RPM

20sec max RPM

10sec easy >60 RPM

20sec max RPM

10sec easy >60 RPM

3min easy <50 RPM

Gym Day 1

CrossFit Lackland – Gymnastics

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Gym: Metcon (No Measure)

Warm up: 2 min row

Then 1 RFT:

8 push ups

8 ring rows

5 ring scap rows

5 scap PUs

:30 shoulder stretch

:30 shoulder flexion

:30 straddle stretch

Skill:

Muscle up progressions

Metcons: 9 min amrap

10 burpees

10 tuck ups

10 plank Walkouts

10 reach thrus each side

10 seated leg lifts

Double Under Challenge – Day 20

CrossFit Lackland – Double Under Challenge

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Double Under Challenge

Double Under Challenge – Day 20 (AMRAP – Reps)

Complete the following Double Under reps unbroken if able:

200 (L4)

100 (L3)

60 (L2)

40 (L1)

20 (

Double Unders – Unbroken (AMRAP – Reps)

Complete as many Double Unders Unbroken as possible.

Double Under Challenge – Total DU’s for the Day (AMRAP – Reps)

Completed Total Number of DU’s for the Day (Include Challenge DU’s)

CFL #1115

CrossFit Lackland – CROSSFIT

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ROMWOD

https://app.romwod.com/routine/20201122-lower-body-03 (18 min)

Warm-up

A) Burgener Warm up Snatch – 3-5 reps at each position

Down and up – “SPEED THROUGH THE MIDDLE”

Elbows high and outside – “BAR CLOSE”

Muscle snatch – “STRONG TURNOVER”

Snatch land – “FOOT WORK” 2″, 4″, 6″

Snatch drop – “FOOT WORK”

B) Skill Transfer Exercises Snatch – 3-5 reps of each movement

Snatch grip push press. Feet jumping position “OVERHEAD STRENGTH”

Overhead squat, “CORE STRENGTH”

Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. “FAST HANDS”

Drop Snatch, feet jumping position to landing, no drive, “SPEED UNDER”

Snatch balance, “FOOT AND ARM SPEED”

C) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch

Olympic Lifting

Power Snatch + Hang Snatch + Snatch (2 sets x 1+1+1 reps @ 60% 1RM snatch)

How to approach the percentages each day

How to approach the lifts

Record each set as 1 of your scores for load

You may drop the bar between reps if needed, to regrip and reset
Rest 2 minutes between sets

Power Snatch + Hang Snatch + Snatch (2 sets x 1+1+1 reps @ 65% 1RM snatch)

How to approach the percentages each day

How to approach the lifts

Record each set as 1 of your scores for load

You may drop the bar between reps if needed, to regrip and reset
Rest 2 minutes between sets

Snatch Balance (2 sets x 3 reps @ 80%1 RM snatch)

Rest 60-90 seconds between sets

Snatch Balance (1 set x 3 reps @ 85% 1 RM )

Rest 60-90 seconds between sets

Double Under Challenge – Day 19

CrossFit Lackland – Double Under Challenge

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Double Under Challenge

Double Under Challenge – Day 19 (AMRAP – Reps)

Complete the following Double Under reps unbroken if able:

190 (L4)

95 (L3)

57 (L2)

38 (L1)

19 (

Double Unders – Unbroken (AMRAP – Reps)

Complete as many Double Unders Unbroken as possible.

Double Under Challenge – Total DU’s for the Day (AMRAP – Reps)

Completed Total Number of DU’s for the Day (Include Challenge DU’s)

CFL #1114

CrossFit Lackland – CROSSFIT

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ROMWOD

https://app.romwod.com/routine/20201118-lower-body-02 (18 min)

Movement Prep

7 min AMRAP:

25 DU’S or 50 singles

10 PVC Passthroughs

10 PVC Aound the Worlds (L?R)

10 Pull-Ups or Ring Rows

10 T2B or Knee-UPs

Metcon

Metcon (Time)

For Total Time: “partitioned any way”

300 Double Unders (L4), 200 (L3), 100 (L2), 100 ATT

“S-S-D” (L1), 100 PENGUIN TAPS (30 Muscle Ups (L4), Bar MU’s (L3), C2BPU’s w/Dips (L2), Pull-Up’s w/Dips (L1), Ring Rows w/Box Dips (“partitioned any way”

150 Air Squats (L4), 125 (L3), 100 (L2), 75 (L1, 50 (15 Rope Climbs (L4), 12 (L3), 9 (L2), 6 (L1), 30 Rope Get-ups (

Double Under Challenge – Day 18

CrossFit Lackland – Double Under Challenge

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Double Under Challenge

Double Under Challenge – Day 18 (AMRAP – Reps)

Complete the following Double Under reps unbroken if able:

180 (L4)

90 (L3)

54 (L2)

36 (L1)

18 (

Double Unders – Unbroken (AMRAP – Reps)

Complete as many Double Unders Unbroken as possible.

Double Under Challenge – Total DU’s for the Day (AMRAP – Reps)

Completed Total Number of DU’s for the Day (Include Challenge DU’s)

CFL #1113

CrossFit Lackland – CROSSFIT

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ROMWOD

https://app.romwod.com/routine/20201116-lower-body (18 min)

Warm-up

3 Rounds

1:00 AAB (start easy and increase intensity each round)

100′ alt weighted lunges

10 burpees

20 PVC Passthroughs

20 PVC Around the worlds

Movement Prep

spend 10-15 min to work up to working weight

Strength

Back Squat (5-4-3-3 reps @85% Every 2 Min)

Back Squat for load:

#1: 5 reps @ 85%

#2: 4 reps @ 85%

#3: 3 reps @ 85%

#4: 3 reps @ 85%

– rest 2 minutes between sets –

Double Under Challenge – Day 17

CrossFit Lackland – Double Under Challenge

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Double Under Challenge

Double Under Challenge – Day 17 (AMRAP – Reps)

Complete the following Double Under reps unbroken if able:

170 (L4)

85 (L3)

51 (L2)

34 (L1)

17 (

Double Unders – Unbroken (AMRAP – Reps)

Complete as many Double Unders Unbroken as possible.

Double Under Challenge – Total DU’s for the Day (AMRAP – Reps)

Completed Total Number of DU’s for the Day (Include Challenge DU’s)

CFL #1112

CrossFit Lackland – CROSSFIT

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ROMWOD

https://app.romwod.com/routine/20201115-lower-body

Movement Prep

5 min AMRAP

5 cals on AAB

5 Goblet squats

5 burpees

Metcon

Metcon (Time)

FOR TIME OF:

21-15-9

Dumbbell Front Squats, 2×50/35 lbs (L4), 45/30 (L3), 40/25 (L2), 35/20 (L1), 30/15 (Assault Bike Calories (Ladies 18-12-6)

-Rest 2 min

21-15-9

Assault Bike Calories (Ladies 18-12-6)

Burpee over Dumbbells

-Rest 2 min

21-15-9

Burpees over Dumbbells

Dumbbell Front Squats, 2×50/35 lbs (L4), 45/30 (L3), 40/25 (L2), 35/20 (L1), 30/15 (30 min cap

*Score is total time to include rest