10/2/19

Laveen CrossFit – CrossFit

Strength:
– working on some pushing a pulling power today moving through heavy weight+ body weight. pick a rep scheme in the body weight you can push for unbroken with.
Skill-con:
– pick a option based off of your skill set and refine little technique flaws.

Strength

Warm-up (No Measure)

Deadlift(every 2minutes)

Opt 1) 3×4 deadlift(singles)+ 10 push ups

Opt 2)3×4 deadlift(doubles) + 15 push ups

Opt3)3×4 deadlift(unbroken tng) +20 push ups
Notes:

– pick a option that best fits you, weight will be “go off how you feel” for your particular ooption.

Deadlift

Metcon

Metcon (Weight)

Skill-Con: 14min EMOM

Rx:

Min 1) 16 v-ups

Min 2) 20 alt. db snatches(35/20)

Rx+:

Min 1) 8 t2b

Min 2) 10 alt.db snatches(50/35)(total)

Competitor:

Min 1)12 t2b

Min 2) 10 alt.db snatches(55+ & up)(you choose)
score:

weight of your dumbell