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!

– 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.
– 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.


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 (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

-Hang C&J,Thruster and walking lunges will be a switch every 5 reps.