Laveen CrossFit – CrossFit

– Strength: Similar intent to last week, 4 “speed sets” then 3 heavy sets but this week working to a heavy 2. This should not
be a max. Try to beat last weeks weight by 10#s.
– Metcon: Complexes are very challenging in terms of the demand they place on the body. Be careful with not choosing the
right load. You should be able to complete all movements without dropping.


Wide Stance Box Squat (Back) ( 4 x 4 @65%, every 60s. Use 15″ box)

Wide Stance Box Squat (Back) (Heavy Double)

*Same box now working up to a heavy set of 2 resting 90s-2:00 between sets. This should heavy but not a max. Have

spotters on both sides of the bar just in case.


Complex A (Time)

“Complex A”

4 Rounds of:

8 Hang Power Cleans (115, 75)

8 Front Squats

8 Push Press

8 Back Squat

8 Goodmornings

8 BB Rows

Rest 2:00

*All sets must be done without dropping the bar

Rx+:(Add 4/2 Ring Muscle-ups after each completed round)


Warm-up (No Measure)

3 Rounds of:

20 Banded Pulldowns

10 Single Leg KB RDLs each

20 Landmine Rotations