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!
– 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.
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 (AMRAP – Reps)
A) 4x 90sec work/30sec rest
-12/8 Cal Bike
-Max Power Snatches(95/65)
B) 4x 90sec work/30 rest
-12/8 Cal row
-Max Hand Release Burpees over rower
C) 4x 90sec work/30sec rest
– Max Air Squats
-135/95(full snatch only)
-75/55 or empty bar