11/29/19

Laveen CrossFit – CrossFit

Triple ext jumps: https://www.youtube.com/watch?v=VPXmMRaKD0g
Strength-Con:
– this will be new to many of you so pick a weight that isn’t going to compromise speed and form. We are doing some accessory movements to aid and build a better triple extension for our OLY lifts, quality is key.
Metcon:
– This should be approached unbroken.

Strength-Con

Metcon (Weight)

12 Min EMOM:

Minute 1)

-3 Triple extension drop into a power snatch

Minute 2)

– 5 Triple Extension Jumps(as high as possible)
Minute 1:

3 sec pause in the triple extension.

3 sec pause in power snatch catch position.

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min amrap:

20 dubs(2:1 singles)

15 straight arm Russian swings(53/44)

10 straight leg sit ups

5 burpees
RX+:

70/53

Life style:

– Any k.b heavy enough to go unbroken the full 10 minutes.