12/22/17

Laveen CrossFit – CrossFit

– Strength: Final week of Box Squats. If you were fast last week add 5-10# to the bar. If you were not here then focus on
being fast/efficient on each set. Final week of Speed pulls Deadlifts. All sets should be fast/efficient (done last two weeks
ago). Work up to a challenging height of seated dynamic box jump.
– Metcon: Today’s workout you should be able to complete a minimum of 10 reps per set ie. big work sets, small rest sets.

Weightlifting

Wide Stance Box Squat (Back) ( 6 x 3 @70%, every 60s.)

Deadlift ( 6 x 1 @75%, every 30s)

Seated Box Jumps ( Accumulate 25 jumps to a challenging height. Rest)

From a seated position, explode into a box jump

Metcon

Metcon (Time)

For time:

60 Goblet Walking Lunges (53, 35)

60 SDHP (53, 35

#laveenstrong

Warm-up (No Measure)

Glute March

Stir the Pot