3/30/18

Laveen CrossFit – CrossFit

Weightlifting

Bench Press (Speed Bench Press: 9 x 3 @50%, every 60s.)

1) Speed Bench Press: 9 x 3 @50%, every 60s.

– Change Grip every 3 sets ie. close, medium, and wide grip.

– Use chains or bands if possible and drop the load to 40%.

2) Banded Alphabet: 2 Sets on each side. Rest 60s.

– Small letters with these + squeeze abs hard!

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

Row 400 Meters

Overhead KB Carry x 100 Ft. (45s, 25s)

10 Barbell Rows (135, 95)

Rx+:(53s, 35s for OH Carry)