Month: October 2017

Laveen CrossFit – Free Community WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

With A Partner

30min amrap

200m run

40 wall balls

40 cal machine

40 v-ups

Laveen CrossFit – CrossFit

Metcon

Metcon (Time)

With A Partner

4 rounds:

75 wall balls

20 p. Cleans 135/95

75 cal machine

Laveen CrossFit – CrossFit

Weightlifting

Snatch (Work up to a challenging set of 2)

Metcon

Dani (AMRAP – Reps)

“Dani”

10 Minutes on the clock:

1k Row

50 Overhead Walking Lunges w. plate (45, 25)

Remaining time: AMRAP…

Laveen CrossFit – CrossFit

Metcon

Metcon (AMRAP – Reps)

“Tabata, 8 intervals of 20 work/10 rest. Complete all intervals before moving to next exercise

1) Mountain Climbers (2 count)

Rest 1:00

2) Alternating Step-ups w. weight (24, 20) (Athlete Choice…

Laveen CrossFit – CrossFit

Weightlifting

Bench Press (Speed Bench 9X3 @ 65%)

KB/DB Row (3×8 1 Arm row)

Metcon

Metcon (No Measure)

EMOM 20:

Minute 1: 2/1 Legless Rope Climbs

Minutes 2: 10/8 T2B

Minute 3: 10/8 Calorie Bike…

Laveen CrossFit – CrossFit

Skill

“Skill Work

EMOM 10:

ODD MINUTES: 10-20s of Static Hold

Choices: L-Sit, Hollow-hold, Handstand Hold, L-Hold, Free-standing HS Hold

EVEN MINUTES: Banded Lat Pull Downs :5 front, 5 Behind

Metcon

Metcon…

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Laveen CrossFit – Olympic Lifting

Weightlifting

Clean and Jerk

Back Squat

Laveen CrossFit – CrossFit

Weightlifting

Power Clean (1 RM)

Metcon

CornerBack (Time)

“Cornerback”

21-15-9

Deadlift 135/95#

Hang Power Clean 135/95#

Front Squats 135/95#

* 9:00 min Time Cap*

#laveenstrong

Warm-up (No Measure)

3 Rounds of:

25 Banded Pull-throughs

20 Serratus Crunches

15 Glute Bridges…

Laveen CrossFit – Free Community WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 w. a partner:

Row 500 Meters

15 KBS (53, 35)

9 Thrusters (95, 65)

*One athlete rows 500 meters while other…

Laveen CrossFit – CrossFit

Metcon

Metcon (Time)

“Bull” with a parnter:

2 RFT:

200 Double Unders

50 Overhead Squats (135, 95)

50 Pull-ups

Run 1 Mile

*1 person works at a time, Run mile together*

#laveenstrong

Warm-up (No…

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