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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)