2/12/18

Laveen CrossFit – CrossFit

– Strength: The goal today is to build to 90% of your current max (or a heavy 1) in 5-6 sets. Once you’ve reached 90% we
will perform an EMOM for 4 minutes to get in some volume with heavier loading and work on being smooth/efficient.
– Metcon: Each AMRAP is intended to be a maximal effort hence the reason the reps and time domain are low. It’s likely you
will not be able to repeat your effort for all 3 AMRAPs and this is okay, but we want 100% the first metcon and 80-85% effort on the last two.

Weightlifting

Back Squat (4 EMOM 1 @ 90%)

Metcon

Times 3 (3 Rounds for reps)

“Times 3”

AMRAP 5:

3 Squat Cleans (135, 95)

6 Lateral Burpees

Rest 2:00

AMRAP 5:

3 Power Cleans (135, 95)

6 Lateral Burpees

Rest 2:00

AMRAP 5:

3 Power Cleans

3 Squat Cleans

6 Lateral Burpees

#laveenstrong

Warm-up (No Measure)

1a) Bulgarian Split Squat: 3 x 6 ea. Rest 45s.

1b) Stir the Pot: 3 x 10 reps each direction. Res 45s.