10/23/19

Laveen CrossFit – CrossFit

Strength:
– pick a weight for all 5 sets, the weight shouldn’t be heavy to where you have to break up the reps. Focus on powerful and explosive reps keeping your midline and posterior chain as tight as possible.
Skill-Con:
– Pick a option that best fits your abilities. Don’t go outside your specific skill set for individual movements, our goal is to work on these skills and make them better.

Strength

Shoulder Press (5×6 every 1:30)

-You choose weight for all 5sets.

Skill-Con

Metcon (Weight)

15min emom

Min 1) 6 o.h squats(75/55)

Min 2) 2 wall walks(as high as possible)

Min 3) 12/8 Cal Machine
Comp:

M1) 6 o.h squats 135/95

M2)25ft h.s walk

M3) 15/12 Cal Machine

Rx+

M1) 6 o.h squats @ 105/80

M2) 6-8 HSPU or h.s walk attempt for 30seconds

M3) 12/8 cal

Lifestyle:

M1)8 front squats @95/65

M2) 125ft bear crawl

M3) 10/6 cal