3/31/16
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-
3 Position Snatch Grip Deadlift + 1 Hang Snatch
5 Rounds
250M Row
200 M Run
-rest 3 min-
1 Power Clean + 2 Front Squats + 1 Jerk
21-15-9
Clusters (115/75)
Ring Dips
3 Rounds for time of:
50 alternating pistols
7 Muscle-Ups
10 Hang Power Cleans, 175# / 115#
6 RFT:
15 Calorie Row
10 DB Snatch,…
12 min AMRAP
10 pistols right
10 DL (185/155)
10 pistols left
200m run
Work up to a heavy single, then Max Reps at 70%
5rnds
15 T2B
10 Slam Ball
50 Dubz
15, 12, 9, 6, 3
Thrusters
Burpees
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…
3 position Snatch Grip Deadlift + Pendlay row
Pistols
8min AMRAP
6-pistol
15-KBS
30-Dubz
A clean where the bar begins in the crease of the hip.
Handstand Walks, HSPU
5min
200m row
10-wb 20/14#
-R2-
Ring Dip/ Muscle Ups
30min row/AB/Dubz (alternate)
Every 5 min (slow deliberate movements)
5-flys
5-push up
5-pull…