10/14/19

Laveen CrossFit – CrossFit

Congratulations to all those who participated in their first Crossfit Open this past Friday and to any P.R’S that happened small or big, cheers to you guys!

Strength:
– Pick a plate that will make you force you to re-grip, go heavy on this one. We want the forearms to be fatigued, it’ll play a big role in the metcon.
Metcon:
– With todays wod your overall focus is to refine the small things out of each movement. Pick a weight that will allow you to focus on small technique/technical flaws that you struggle with(hand pos./transitions/tempo)
Your score will be max reps in the amount of time but don’t let it get to you and force you to go heavier, save it for the open.

Strength-Con

Metcon (Weight)

12min emom:

Min 1) 30sec plate pinch hold

Min 2) 20sec rig hang.

Min 3) 10sec. all out sprint on the assault bike.
Score: Plates used.

Metcon

Metcon (AMRAP – Reps)

3 rounds:(max reps)

:30 DB Box Step Ups

:30 rest

:30 Alt.Db snatch

:30 rest

:30 DB Hang C&J

:30 rest

:30 DB Thruster

:30 rest

:30 O.H Walking lunges

:30 rest

Comp: 55/40

Rx+: 45/30

Rx:35/20
-Hang C&J,Thruster and walking lunges will be a switch every 5 reps.