A Lockout of a Different Kind

Jan 27th, 2019

Category: CrossFit

A Lockout of a Different Kind

Joel

Weekly Strength/Benchmark Schedule – Click Here

Warm-up
2 Rounds
50’ Lunge w/ PVC pipe overhead
10 Pass Throughs
50’ Duck Walk (w/ PVC overhead if possible)
10 Overhead Squats

Strength
EMOM10
3 Overhead Squats @75%

WOD
10 Minute AMRAP
10 Alternating Single Arm Snatches (50,35)
50′ lunge RA lockout
10 Alternating Single Arm Snatches
50′ lunge LA lockout

Level 2- (40,25)
Level 1- (30,15)

Partner Cashout
3000m Row

CFS Endurance Sunday – Southie Orange 10AM
If you’re doing the Crash B’s, come get in that extra work.

Endurance Row WOD
4 x 500m Row ( Work : Rest = 1 : 0.75)

Partner Endurance Wod
120 / 100 Cal Bike (m/f pair 110)
Partner holds plank while other Bikes.
(Switch when athlete breaks plank)

21-15-9 Double KB Front Squats (per athlete)
(Both Athletes Hold Front Rack Position).
Alternate Reps (1:1) Until Set is Completed.
2 x 100m Sprint per athlete relay style between each set.

At Home WOD
Max Burpees in 3:00
Rest 1:00
Max Air Squats in 3:00
Rest 1:00
Max Sit Ups in 3:00
Rest 1:00

Cash Out
World’s Greatest Stretch
5:00 Total / 2:30 x Side

DISCUSSION 1 Comments

  1. Sean Flannery 01/29/2019 at 3:49 pm

    Strength: 115-135#
    WOD: 4 Rds Rx
    Extra: 12:00 w/1500m row, (1:1 250m row/100′ front rack/farmers carry w/24kg, 28kg kb’s)