1/10/19

Laveen CrossFit – CrossFit

Strength
– these are rising sets so make sure each set you can add weight. get nice and heavy and surprise yourself. Your rest period will be a plank.
Metcon:
– the stimulus comes from fast unbroken reps or 2 big sets every time. Scale to a option that best fits you,keeping that in mind.

Strength

Bench Press (5×5 rising w/30sec plank as rest.)

record your heaviest set of 5.

Metcon

Metcon (Time)

4 rounds(12min cap)

10 toes to bar

20 Single arm DB push press(50/40)(10 each arm)

40 dubs.(2:1 singles)
scaled:

Toes to bar:

-Knees to chest

-knee raises

-V-ups

Db

a) 45/35 b)40/30

c) 35/25 d)30/20