Tuesday – 180220

CrossFit Lakeland – Fitness Group A: Hang Power Snatch + Overhead Squat (5 sets x 1 rep of each; rest 90 seconds) Beginners will work with an empty Barbell focusing on tech B: Metcon (Time) 5 Sets of: 500m Row 15 Air Squats 15 Power Snatch (75/55) Rest 90...

Friday – 180216

CrossFit Lakeland – Fitness Group A: Front Box Squats (EMOM for 8 minutes x 3 reps @66% ) Use 13-16″ box B: Deadlift (3 x 2 TnG; rest 60 seconds) * building to Part C load C: “Time Bomb” – Fitness (AMRAP – Reps) In 12 minutes...

Saturday – 180210

CrossFit Lakeland – Performance Group Metcon (AMRAP – Rounds and Reps) Teams of 3 will complete As Many Rounds and Reps as possible in 35 Minutes of: Row 5k Then remaining time Max Rounds of: 30 KBS (70/53) 30 Walking Lunges (BW) 30 Push-ups* Teams may...

Monday – 180205

CrossFit Lakeland – Performance Group A1: Power Clean (Take 15 minutes to build to a new 1 rep max) A2: Power Clean + Front Squat + S2O (3 sets x 1 + 2 + 2; rest 60 secs) Use these sets to build up to metcon loads and practice C: Metcon (No Measure) ***Extra...

Saturday – 180203

CrossFit Lakeland – Performance Group A.: Metcon (AMRAP – Rounds and Reps) Teams of Three will complete as many rounds and reps as possible of: 0:00-20:00 Minutes 30 Wallballs (20/14) 30 Power Snatch (95/65) 30 Lateral Bar Burpees B: Metcon (Distance)...