Month: December 2016

Laveen CrossFit – CrossFit

Metcon

Metcon (Distance)

25 Min AMRAP

With A Partner for Max distance:

P1) Rows

P2) Static hold-135/895#

Min 1-10 Deadlift Hold

Min 10-20 Front Rack

Min 20-25 Overhead

Laveen CrossFit – CrossFit

Weightlifting

Clean and Jerk (8 X 2 @ 80%)

Metcon

Metcon (Time)

21-15-9

Hang Squat Cleans 95/65#

T2B

RX+ 115/75#

#laveenstrong

Warm-up (No Measure)

RDL’s 3 X 10

Laveen CrossFit – CrossFit

Skill

1000m Row (Time)

Max Effort 1000m Row

Max Double-Unders (AMRAP – Reps)

Max set of Unbroken Double-Unders
3 attempts at max dubz in 1:00

Metcon

Metcon (Time)

Row 1K

15 Box jumps 24/20″

15 Strict Pull Ups

-rest…

Laveen CrossFit – Olympic Lifting

Weightlifting

Clean Pull (3 X 5 @ 65%)

Clean Pull (High Pull)

Clean and Jerk (5 X 1 @ 90%)

Laveen CrossFit – CrossFit

Weightlifting

Hang Power Snatch (4 X 3 @ 75%)

Barbell Row (3 X 12)

Metcon

CrossFit Games Open 11.4 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups

#laveenstrong

Warm-up…

Read More →

Laveen CrossFit – CrossFit

Gymnastics

Muscle-ups (Work on Transitions, accumulate reps)

Metcon

Metcon (AMRAP – Reps)

3 Rds of :30 Work/:30 Rest

1a) HR Push ups

1b) KBs 53/35#

1c) Walking OH Lunges 45/25#

1d) AbMat Sit Ups
Read More →

Laveen CrossFit – Olympic Lifting

Weightlifting

Snatch Grip Deadlift (2 X 1 @ 110%)

Snatch Pull (1 X 2 @ 110%)

Laveen CrossFit – CrossFit

Weightlifting

Power Clean (1 RM)

Metcon

Metcon (Time)

“Lele”

100 Dubz

75 Wall Balls 20/14#

50 Pull ups

25 Power Cleans 155/105#

RX+ 30/20#, 185/125#

#laveenstrong

Warm-up (No Measure)

2 X 75 Banded Leg Curls ea

Laveen CrossFit – Olympic Lifting

Weightlifting

Bench Press (2 X 2 @ 90%)

Bench Press (Max @ 50%)

Laveen CrossFit – Free Community WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

25 Min AMRAP-With a partner:

50 Cals Rower/Bike

50 Slam Ball tosses

30 Tire Flips

200M Run with Med Ball