11/22/19

Laveen CrossFit – CrossFit

Metcon:
when looking at this metcon each section shouldnt take you more the 5 min. So if you know your 800m time is well over 5min, scale down. Id rather you scale a few things an make it then time cap.
To maximize the intensity and get the full benifit of the wod, there is no mix and matching for todays wod. pick and option and get after it, the snatches should be a weight where you’re performing heavy singles.

Warm-up

Warm-up (No Measure)

-spend 8min building to retcon weight.

– every 2 warm up sets add in 1set banded A,T,Y 10 Reps each

Metcon

Metcon (Time)

For time: 15min cap

800m run

75 Med Ball Sit Ups(20/14)

15 Power snatches (135/95)
Comp:

-GHD Sit Ups

-185/125

Rx+:

-165/115

Lifestyle:

-straight leg sit ups

-50 alt db snatch

(something heavy for you)