1/24/18

Laveen CrossFit – CrossFit

– Strength: Today’s strength work should allow you to get some exposure to Rope Climb/HSPU volume, but make sure you
choose an option that best aligns with your ability/goals.
– Metcon: Shoot for an 80-85% pace today, where you’re able to hit your rows UB. If you’re unable to complete 30 Double
Unders UB then consider using a scaling option.

Strength

Rope Climb ( 5 x 1-2. Rest 90s.)

– Adv: Legless

– Int: Legs

– Beg: Ring Rows w. pause at top: 4 x 8.

Handstand Push-ups ( 5 x 4-6. Rest 90s.)

– Adv: Strict or Deficit

– Int: Shoulder Press: 5 x 5

– Beg: DB Shoulder Press: 4 x 8

Metcon

Metcon (Time)

4 Rounds for total time:

30 Double Unders

20 Walking Lunges (BW)

10 Barbell Rows (135, 95)

2 Wall Climbs

Rest 90s.

Rx+:(Hang Power Snatch in Place of Barbell Rows 115, 75) (10/8 HSPU per Round in place of Wall Climbs)

#laveenstrong

Warm-up (No Measure)

– Bottoms-up KB Carry: 4 x 50 ft. each. Rest 30s.

*15 Banded Face-pull aparts after each set.