W.O.D.

CrossFit Lackland – CROSSFIT

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Warm-up

10 min AMRAP of:

1:00 Row

20 Walking Lunges

10 Single Arm DB Strict Press (R/L)

10 Suitcase DL (R/L)

20 Alt Leg V-Ups

Olympic Lifting

Muscle Snatch (5 Sets of 3 Reps)

Power Snatch (5 Sets of 3 Reps)

*Work in a range you still have a fast pull and quick punch under the bar.

*Working in 73-83% 1RM Power Snatch is a good goal

Metcon

Sunshine (Time)

50/35 Cal Assault Bike

50/35 Cal Row

50/35 Cal Assault Bike

50 Burpee Over Bar (Lateral)

*15 min cap

CrossFit Lackland – CFL SATURDAY TEAM WOD

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Warm-up

Coaches Choice

Metcon

Coaches Choice

Squat Clean (Find 1 RM)

Metcon (Time)

Teams of Two (all syncro):

15-12-9 reps for Time:

HSPU’s (RX), C2GHRPU’s (S)

T2B (RX), GHD (S)

Box Jumps, 24″ (RX), 20″ (S)

CrossFit Lackland – CROSSFIT

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Warm-up

3 rounds:

2:00 Row

20 Walking Lunges

10 Single Arm DB Strict Press (R/L)

10 Suitcase DL (R/L)

20 Alt Leg V-Ups

*15 min cap

Metcon

Metcon (AMRAP – Reps)

5 Rounds for AMRAP of:

Max Reps in 2:00

10 Bar Muscle Up’s (L4), 5 Reps (L3), 10/10 C2BPU’s/Ring Dips (L2), PU’s/Ring Dips (L1), 10/10 Ring Rows/Box Dips (15 Weighted GHD, 20/14 lbs (L4), 14/10 lbs (L3), 15 Reps (L2), T2B (L1), Knee-Ups (Max Reps D-Ball Clean, 150/100 lbs (L4), 100/60 lbs (L3/L2/L1), 60/30 lbs (-Rest 2:00 b/t rounds

CrossFit Lackland – CROSSFIT

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Warm-up

3 rounds:

2:00 Machine of your choice

10 DB Single Leg RDL (R/L)

:30 HS Hold Shoulder Taps

-Then-

Snatch Warm Up

*15 min cap

Olympic Lifting

Squat Snatch (Find 1 RM)

Snatch Pull (5 sets of 3 reps)

CrossFit Lackland – CROSSFIT

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Warm-up

1000 m Row

Metcon

Metcon (Time)

2 RFT of:

Run

800 m

Rest 90 sec

400 m

Rest 30 sec

400 m

Rest 30 sec

200m

Rest 15 sec

200m

Rest 15 sec

200m

Rest 15 sec

200m

Rest 15 sec

400 m

Rest 30 sec

400 m

Rest 30 sec

800m

Rest 3 min

CrossFit Lackland – CROSSFIT

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Warm-up

Crossover Symmetry Activation (Before Class)

-Then-

3 rounds:

30/20 AAB Cals

50′ Banded Lateral Side Step (R/L)

10 Goblet Squats

5 Strict Pull Ups or Ring Rows

1:00 Plank

Metcon

Metcon (Time)

6 RFT of:

10 Dumbbell 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), 100′ 3-Legged Bear Crawl or 200′ Bear Crawl (Rest 3:00 btw rounds

*Dumbbell snatch are ideally fast singles.

*HS walk ideally done in sets of 50′

CrossFit Lackland – CROSSFIT

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Warm-up

Crossover Symmetry Activation (Before Class)

Row 1000m

-then-

10 min AMRAP of:

5 inchworm

20 shoulder taps in push up plank

5 single leg RDL R/L

10 double dumbbell front rack squat (ascending weight each round)

Metcon

Metcon (Time)

2 RFT of:

100 Push Up’s to AbMat (L4), 75 Reps (L3), 50 Reps (L2), 25 Reps (L1/*Start with and every time you break 10 2xDB Hang Squat cleans, 50/35 Lbs (L4), 45/30 lbs (L2), 40/25 lbs (L1), 35/20 lbs (*A break is any time you break from a plank position (no resting at bottom)

*Rest 5 min btw sets

Athletes Notes

Time Cap 30 min

*Push ups are ideally done in sets of 15 or more for the majority of the workouts

*Dumbbell Hang Squat Cleans should be unbroken the entire time

CrossFit Lackland – CROSSFIT

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Warm-up

10 min AMRAP of;

15/12 Cal Row

:30 HS Hold

10 Double DB Strict Press (light)

Active Recovery

Metcon (No Measure)

For our competitors:

3 Rounds of:

500 m Row

2 min Rest

400 m Run

2 min Rest

30 Cals on AAB

2 min Rest

Metcon (No Measure)

For our competitors:

3 Rounds of:

500 m Row

2 min Rest

400 m Run

2 min Rest

30 Cals on AAB

2 min Rest

Metcon

Metcon (Time)

For Time of:

75/60 Cal Row (L4), 65/50 Cals (L3), 55/40 Cals (L2), 45/30 Cals (L1/50 SHSPU (L4), HSPU (L3), 25 Wall Walks (L2), DB Press, 35/25 lbs (L1), 50 C2GHRPU’s (75/60 Cal Row

50 Push Press 115/75 lbs (L4), 95/65 lbs (L3), 85/55 lbs (L2), 75/45 lbs (L1), 65/35 lbs (75/60 Cal Row (L4), 65/50 Cals (L3), 55/40 Cals (L2), 45/30 Cals (L1/Time Cap: 20:00

*Rowing paces should be consistent and a moderate/hard effort.

*Smart sets on the SHSPU. Ideally done in sets of 5 or more.

*Push press ideally done in sets of 10 or more.

Strength Phase

Deadlift (Work up to heavy 3 Rep)

Start all reps from dead stop on the floor, control weight down.

*Work with challenging weights you can show control with

*at or above 80% 1 RM is a good goal

CrossFit Lackland – CFL SATURDAY TEAM WOD

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Warm-up

Coaches Choice

Metcon

Coaches Choice

CrossFit Lackland – CROSSFIT

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Warm-up

Coaches Choice: 10 min max

Strength Phase

The CrossFit Total (Total Weight)

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)