1/3/17

Laveen CrossFit – CrossFit

– Strength: Use cluster sets (intra-set rest) to work up to a challenging load of 2.2.2. Goal is 80% of your current max or
moderately heavy.
– Metcon: 12 minutes of consistent work using the 200m intervals as “active recovery”. DB Snatches are done open-style
alternating in the air and touch n go at ground if possible.

Weightlifting

Bench Press (5 X 2.2.2)

Close Grip Bench Press Clusters: 5 x 2.2.2 (10s). Rest 2:00

– Work up to a challenging set.

– These are NOT done touch n go. Reset on each rep.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

1 Rope Climb

12 Alternating DB Snatches (50, 30)

200 Meter Run

Rx+: Legless Rope Climb

#laveenstrong

Warm-up (No Measure)

2 Rounds of:

25 KB Hammer Curls

25 Rollback Tricep Extensions

1 Banded Alphabet on each side

*Rest as needed between sets.

*Weights are intended to be light