2/11/19

Laveen CrossFit – CrossFit

Happy Monday.

Strength:
pick either A or B and stick with it. You’ll only have 12 minutes so make smart jumps . Go heavy today & get after it.
Metcon:
Part A) this is going to be a lung and leg burner. it should be approached at a 80% effort if not fast, you’ll get 5min of rest so go hard.
Part B) these are only unbroken sets. after each set you must drop the barbell or preform a touch n go power clean right into your next set. if it isnt completed unbroken, you must start again from the last number out of the set where you left off.

Strength

Metcon (Weight)

build to a heavy set in 12 minutes

A) 1 squat clean + 1 front squat

or

B)1 power clean + 2 front squats

Metcon

Metcon (AMRAP – Rounds and Reps)

Part a)

8min amrap

9 single arm thrusters 35/25(each arm)

30 dubs

-rest5min-

Metcon (Time)

Part B) 5min cap

2-4-6-8-10 @ 155/110

-Front squat from the floor

unbroken sets only