Announcements

CFL’s Annual Holiday Party is this Friday @ 8pm!!!

CrossFit Lakeland – Performance Group

Warm-up (No Measure)

XOS – Activate Series

then,

Row x 500m

then, Two Sets of:

10 Kettlebell Swings

10 Push-Ups

5 1-arm KB Snatches

5 Strict Ring Dips

8 PVC OH Squats @3111

A: Close Grip Bench Press (5,3,3,2,2; Rest 3 minutes b/n sets)

Set 1 – 5 reps @ 80% of 1-RM

Set 2 – 3 reps @ 85% of 1-RM

Set 3 – 3 reps @ 90% of 1-RM

Set 4 – 2 reps @ 95% of 1-RM

Set 5 – 2 reps @ 95% or more of 1-RM

use rest time to warm-up for the

snatches in the conditioning portion.

Examples:

Mobility Work

Barbell Progression Work

B: Metcon (Time)

For Time:

12-9-6-3

Hang Power Snatches (115/75)

21-15-9-6

Ring Dips
Reads as:

12 HPS 21 Ring Dips; 9 HPS 15

Ring Dips …