Month: March 2016

Laveen CrossFit – CrossFit

Weightlifting

Snatch Complex (5 X 2)

3 Position Snatch Grip Deadlift + 1 Hang Snatch

Metcon

Metcon (5 Rounds for time)

5 Rounds

250M Row

200 M Run

-rest 3 min-

Laveen CrossFit – CrossFit

Weightlifting

Clean Complex (6 X 1)

1 Power Clean + 2 Front Squats + 1 Jerk

Metcon

Metcon (Time)

21-15-9

Clusters (115/75)

Ring Dips

Laveen CrossFit – Coach’s Hour

Metcon

Nasty Girls V2 (Time)

3 Rounds for time of:

50 alternating pistols

7 Muscle-Ups

10 Hang Power Cleans, 175# / 115#

Metcon (Time)

6 RFT:

15 Calorie Row

10 DB Snatch,…

Laveen CrossFit – CrossFit

Weightlifting

Lateral Shoulder Raises (5 X 10 climbing if poss)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

10 pistols right

10 DL (185/155)

10 pistols left

200m run

Laveen CrossFit – CrossFit

Weightlifting

Back Squat (Max Reps @ 70%)

Work up to a heavy single, then Max Reps at 70%

Metcon

Metcon (Time)

5rnds

15 T2B

10 Slam Ball

50 Dubz

Laveen CrossFit – Free Community WOD

Metcon

Metcon (Time)

15, 12, 9, 6, 3

Thrusters

Burpees

Laveen CrossFit – CrossFit

Metcon

CrossFit Games Open 14.5 and 16.5 (Time)

For Time:

21 Thruster, 95#/65#

21 Bar Facing Burpees

18 Thruster, 95#/65#

18 Bar Facing Burpees

15 Thruster, 95#/65#

15 Bar Facing Burpees

12…

Laveen CrossFit – CrossFit

Weightlifting

Snatch Grip Deadlift (5 X 3)

3 position Snatch Grip Deadlift + Pendlay row

Skill

Pistols

Metcon

Metcon (AMRAP – Rounds and Reps)

8min AMRAP

6-pistol

15-KBS

30-Dubz

Laveen CrossFit – CrossFit

Weightlifting

Hip Clean (5 X 3)

A clean where the bar begins in the crease of the hip.

Skill

Handstand Walks, HSPU

Metcon

Metcon (AMRAP – Rounds and Reps)

5min

200m row

10-wb 20/14#

-R2-

Metcon…

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Laveen CrossFit – CrossFit

Weightlifting

Split Jerk (Jerk dip squat + jerk 4+1 X 5)

Skill

Ring Dip/ Muscle Ups

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Metcon (No Measure)

30min row/AB/Dubz (alternate)

Every 5 min (slow deliberate movements)

5-flys

5-push up

5-pull…