10/08/19

Laveen CrossFit – CrossFit

Happy Crazy hair tuesday! remember to take a post wod selfie in your crazy hair & don’t forget to tag us! For Tomorrow’s spirit day be ready to rock your favorite color!

Metcon:
– Another wod like last weeks where your going to have to put in work in order to get a score, pick a rep option that will allow you to finish the work in a minute or less giving you the remainder amount of time to rack up as many reps as possible for a better score. Get heavy on the Snatches.

Metcon Prep

Warm-up (No Measure)

-spend 10 minutes building to your metcon weight.

-In between sets get 10 reps each of banded A,T,Y’s

-After banded A,T,Y’s get 15 banded glutes bridges in

Metcon

Metcon (AMRAP – Reps)

12rounds:(AMRAP)

A) 4x 90sec work/30sec rest

-12/8 Cal Bike

-Max Power Snatches(95/65)

(2min rest/transition)

B) 4x 90sec work/30 rest

-12/8 Cal row

-Max Hand Release Burpees over rower

(2min rest/transition)

C) 4x 90sec work/30sec rest

– 50dubz(2:1)

– Max Air Squats
Competitor:

-Cals 20/15

-135/95(full snatch only)

-20/15 cals.

Rx+:

-Cals 15/12

-115/80(any snatch)

-75 dubs

Scaled:

-Cals 10/6

-75/55 or empty bar

-100 singles