12/5/18

Laveen CrossFit – CrossFit

Strength:
you choose weight,feel free to go up as much as you want but the main focus is technique and speed. Don’t exceed 85% of your 1rm.
Metcon:
This workout should be approached knowing you can do the movements unbroken for the first 8-10minutes.

Strength

Split Jerk (10×1 emom)

if you increase your weight over the course of the strength, input it as a 1×1 @ your heaviest.

Metcon

Metcon (AMRAP – Rounds and Reps)

12min amrap:

10 sumo deadlift high pull(95/65)

20 wall balls

10 push ups
scaled:

a)75/55,any wall ball

b)empty barbell,

c)45/35#,hand release push ups