1/29/18

Laveen CrossFit – CrossFit

– Strength: Overhead Squat 3RM. Build to a challenging set of 3 or 3RM in 6-7 sets. If you’re not comfortable increasing
load work on perfecting your technique.
– Metcon: This workout is very challenging, but should each round should be able to be done 5/5 and 10/10 for
deadlift/wallball. Find a pace and sustain it even if that means starting slow. 70-80% for the first 8 minutes and then
90-100% effort for the last 2 minutes. Try to beat your previous score if you have one. Last done 10/30

Weightlifting

Overhead Squat (3 RM)

Metcon

Deadball V2 (AMRAP – Rounds and Reps)

AMRAP 10:

10 Deadlifts (225, 155)

20 Wallballs (20, 14)

L3: (185, 125)

L2: (155, 105) (14, 10)

L1: (135, 95) (10, 8)

#laveenstrong

Warm-up (No Measure)

3 Rounds of:

30 Banded Leg Curls each

15 Half-Kneeling Banded Rotations each.

10s Side Plank each side

*Rest as needed between sets