1/26/18

Laveen CrossFit – CrossFit

– Strength: Last week of Speed work the Sumo DL. Remember that we perform Sumo DL to develop hips/hamstrings so
make sure your stance is wide enough to have a vertical shin. Similar format to last week with slightly heavier loads.
– Metcon: Benchmark workout last done on 10/23. If you performed this last time hopefully you know where you can
improve to beat for your old score. If not, break your sets early and stay away from redlining.

Weightlifting

Sumo Deadlift (5 x 2 for Speed @75%, every 60s)

Sumo Deadlift (4 x 1 @85% for Speed-Strength, every 60s.)

Metcon

Fight Club (Time)

For total time:

50 Deadlifts (135, 95)

25 Bar Facing Burpees

Rest 2:00

40 Front Squats (135, 95)

20 Bar Facing Burpees

Rest 2:00

30 Hang Power Cleans (135, 95)

15 Bar Facing Burpees

*18:00 Time Cap*

#laveenstrong

Warm-up (No Measure)

1a) Dimel Deadlifts: 3 x 20. Rest 45s.

1b) Banded Plank Row: 3 x 10-12 each. Rest 45s.