12/31/18
Laveen CrossFit – CrossFit
lets finish off the new year right!:)
Strength:
-This is a building set so if form permits then add weight if not, put more emphasis into moving well before you add more weight.
Metcon:
-…
lets finish off the new year right!:)
Strength:
-This is a building set so if form permits then add weight if not, put more emphasis into moving well before you add more weight.
Metcon:
-…
for time: w/ partner (40min cap)
800m run
50 burpees(1:1)
100 air squats(5:5)
800m run
-rest 2 min-
400m run
50 burpees(5:5)
100 air squats (1:1)
For time: 12 rounds
w/partner(35min cap)
100m run
10 d.b box step overs (50/35)
8 hang clean & jerks (135/95)
Metcon:
– your run will be considered a buy in every round. with the remaining time left will be for you to rack up max cals or reps. dont play this one…
Strength:
– get nice and heavy today. your strength will dictate your mecon weight. dont sandbag and lift light to have and easier workout.
Metcon:
– the main focus is unbroken “touch n go”…
Strength:
– Make sure that you can add weight every round. dont start to heavy or make big jumps.
Metcon:
this is meant to be done unbroken and at a fast pace every round,…
Merry Christmas! Make sure you sing the song as you go!
For Time
1 Sumo Deadlift High-Pull (75/55 lb)
2 Thrusters (75/55 lb)
3 Push Press (75/55 lb)
4 Power…
20min emom
1) 10-15 burpees
2) 10-15 sit ups
3) 10-15 push ups
4) 100 or 150m run
5) 10-15sec side plank(each side
Happy birthday coach Bernie!
23min amrap: w/partner
12 hang power cleans(135/95)
36 dubz
-every 4 rounds, 200m plate pinch run(each)(25#)
-1 person completes a full round…
Testing day!
-We will be retesting this benchmark so give it everything you got. scale as needed.
8min emom
1)25 banded hammy curls
2)12-15 BB. shrugs(you choose weight)
3 Rounds for time of: …
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