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
– 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.
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 (AMRAP – Rounds and Reps)
1 Rope Climb
12 Alternating DB Snatches (50, 30)
200 Meter Run
Rx+: Legless Rope Climb
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