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-
Month: March 2016
3/30/16
Posted by lcadmin | March 30, 2016 | Comments Off on 3/30/16
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
CompTrain
Posted by lcadmin | March 29, 2016 | Comments Off on CompTrain
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,…
3/29/16
Posted by lcadmin | March 29, 2016 | Comments Off on 3/29/16
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
3/28/16
Posted by lcadmin | March 28, 2016 | Comments Off on 3/28/16
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
16.Are We Done Yet?!
Posted by lcadmin | March 26, 2016 | Comments Off on 16.Are We Done Yet?!
Laveen CrossFit – Free Community WOD
Metcon
Metcon (Time)
15, 12, 9, 6, 3
Thrusters
Burpees
16.5
Posted by lcadmin | March 25, 2016 | Comments Off on 16.5
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…
3/24/16
Posted by lcadmin | March 24, 2016 | Comments Off on 3/24/16
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
3/23/16
Posted by lcadmin | March 23, 2016 | Comments Off on 3/23/16
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… Read More →
3/22/16
Posted by lcadmin | March 22, 2016 | Comments Off on 3/22/16
Laveen CrossFit – CrossFit
Weightlifting
Split Jerk (Jerk dip squat + jerk 4+1 X 5)
Skill
Ring Dip/ Muscle Ups
()
Metcon (No Measure)
30min row/AB/Dubz (alternate)
Every 5 min (slow deliberate movements)
5-flys
5-push up
5-pull…