1/8/19

Laveen CrossFit – CrossFit

Barbell Cycling:
-The overall goal is to move well. If it doesn’t look as good as the coach, dont add weight and do it again.
Metcon:
If you cannot preform all the Barbell movements with the prescribed weight you need to scale down. the overall goal is to finish this and not time cap. scale appropriately.

Strength

Snatch complex (1)

8 sets(every 90 seconds)

1 power snatch + 1 squat snatch
totally up to you how you approcah this.

it can be a unbroken touch n go set or 1 power snatch,drop,1 snatch.go based off your efficiency and capacity.

Metcon

Metcon (Time)

Metcon: (15min cap)

21 power snatchs(95/65) 21 push ups

15 thrusters 15 pull ups

9 squat snatches 9 lateral burpees

Rx+: 115/80
Scaled:

Barbell.

-75/55

-empty barbell

Pull ups

-Jumping

-Banded strict pull ups

-6 reps of negatives in place of 15.