2/20/18

Laveen CrossFit – CrossFit

– Skill: Keep loads for Snatches light today and practice perfect technique. Do not exceed 50% of your 1RM.
– Metcon: Your goal today is to complete all rounds within 10s of each other. That means starting with a pace you know you can maintain is your goal. Snatches are intended to be light and done in big sets.

Weightlifting

Hang Snatch (Hang Power Snatch + Hang Squat Snatch: 5 x 1 + 1 )

Rx+:(70% of 1RM Snatch)

Metcon

Metcon (Time)

5 Rounds of:

Row 500 meters

15 Air Squats

15 Power Snatch (75, 55)

Rest 90s.

Rx+:(95, 65)

* 25 Min Time Cap*

#laveenstrong

Warm-up (No Measure)

3 Rounds of:

30 Banded Leg Curls each

10 1-Arm Rows w. rotation each.

*Rest as needed.