1/10/18

Laveen CrossFit – CrossFit

– Strength/Skill: Same position work from last Thursday, except today we want to go slightly heavier than our heaviest load achieved from last week. The emphasis is still on technique.
– Metcon: Today’s metcon is intended to be done at 75-80% of Max effort. The 90s rest is simply to allow you to be consistent, not push your overall pace.

Weightlifting

Snatch (3 Position Snatch Skill Work 6 x 1 + 1 + 1 @50-60%)

Metcon

Metcon (Time)

3 Rounds of:

10 Strict Pull-ups

20 SDHP (53, 35)

Run 400 Meters

Rest 90s

*Score = total time including rest

20:00 Minute Cap

#laveenstrong

Warm-up (No Measure)

1a) Banded Hammer Curls: 3 x 12-15. No rest.

1b) 1 1/4 KB Tricep Extensions: 3 x 10-12. No rest.

1c) 1 Banded Alphabet on each side. Rest 60s