1/9/19

Laveen CrossFit – CrossFit

Strength:
-This is going to be our main focus of the day, get in a little early or look up your % prior to class and know what numbers youll be hitting. fight for a good position the whole time.
Metcon:
– Pick a comfortable weight you can cycle. This is going to get ugly real quick, pick a running option that you can make, the goal is to get rest, may not be alot of rest but better then nothing right 😉

Strength

Front Squat (3×3 @ 80% )

Front Squat (2×1 @ 85-90%)

Front Squat (1×10 @ 70%)

Metcon

Metcon (Weight)

10 min emom:

1) 5 hang power cleans + 5 front squats(135/95)

2) 200m run.
Scaled:

Run

-150m

-100m

Barbell Cycling

-115/80

-105/75

-95/65

-75/55

-Empty bar