3/13/19

Laveen CrossFit – CrossFit

Metcon: we have another 3 component wod today but with a little different pace to it. these are all meant to be approached as a sprint, you’ll have 5 min of rest if not more if you finish early. Each round will be scored as “for time” so keep track of your times.
Each section has what i believe what we might see this week for 19.4 if not 19.5.
scale to your skill set, each section’s movements should be efficient, so if your struggling scale down as needed. Were looking for efficient and effortless movements, don’t let the “rx” button pull you away from that.

Metcon

Metcon (3 Rounds for time)

A)For time:(5min cap)

21-15-9

-Push ups

-Power snatch(75/55)

-rest 5 min-

B)For time:(5min cap)

15-12-9

-Cal Row

-DB Thrusters(50/35)

-5min rest-

C)For time:(5min cap)

12-9-6

-O.H Squats (75/55)

-Burpees over bar(any style you need work on)
Scaled:

barbell: empty barbell

Dumbells:

45/30

40/25

35/20