3/11/19

Laveen CrossFit – CrossFit

Happy Monday!:)
do more things this week that make you forget to check your phone.

Metcon Prep: spend 10min. building to 10-15lbs above the metcon weight for 3 single squat snatches(drop and reset every rep)
Metcon: The intensity comes from fast unbroken sets every time. Focus on big touch and go sets on your squat snatches.

Metcon Prep

Warm-up (No Measure)

Spend 10 minutes building to 10-15lbs above your metcon weight for 3 squat snatches focusing on transtions/hand placement and set up that you can use in your metcon.

Metcon (Time)

5 rounds:(20minute time cap)

100 m run

10 squat snatches (75/55)

15 american k.b swings(53/40)

100m run

-rest 90seconds-
Scaled:

Snatch:

-empty barbell

Kettlebells:

-40/35 -35/26 -26/18