Laveen CrossFit – CrossFit

– Strength: Superset of DB Bench/Banded Pulldowns. The purpose of this is work tricep group/lats/rhomboids. All sets
should be challenging.
– Metcon: Effort today for this piece should be around 70-80%. Use the row intervals for recovery staying consistent with
output on the rower each round. Barbell weight choices should be light today. Sets for HPC/S20H should be 2 sets or less
each round.


1a) DB Neutral Grip Bench Press: 4 x 8, AHAP. Rest 60s.

1b) Banded Pulldowns: 4 x 15. (1 count on each rep at bottom). Rest 60s.

2) Hang Power Clean + S20H: Take 3 sets to warm-up for Metcon perform 3 Hang Power Cleans + 3 S20H w. desired Metcon

weight. Rest 60-90s

DB Bench Press (4 x 8 AHAP)


Rolling Stone (AMRAP – Rounds and Reps)

“Rolling Stone”


21/18 Calorie Row

15 Hang Power Cleans (115, 75)

12 S20H (115, 75)

9 Burpee Box Jumps w. step down (24, 20)


Warm-up (No Measure)

3 Rounds of:

12 Seated DB Cleans

12 Supinated Grip BB Rows (light)

25 Banded Pull-aparts

*Rest as needed between sets.