12/03/19

Laveen CrossFit – CrossFit

Metcon Prep:
– Build to metcon weight in 10 minutes
Metcon:
– Focus on quality of movements for the full EMOM. If the weight becomes a issue and form starts to go, take weight off or raise the plates & lift from a incline

Metcon Prep

Warm-up (No Measure)

– spend 10 minutes building to metcon weight

– in between sets perform

10 banded steps each direction

-30 banded pull aparts

Metcon

Metcon (Weight)

18 Minute EMOM:

Minute 1) 10 renegade rows(35/20)

Minute 2) 10 DB Push Press(35/20)

Minute 3) 10 Deadlifts(185/125)
Rx+:

-50/35

-225/155

Scaled Weight:

DB: any weight you can control.

DL:

155/105

135/95

115/80