4/12/18

Laveen CrossFit – CrossFit

– Strength: Final week of Front Squat/Sumo Deadlift. Loading today may be a little slower than last week, but overall you should still be able to be efficient on each set. Take 3 sets to warm-up. This work should be done every 45-60s and fast-paced.
– Metcon: Testing piece today should be completed as fast as possible, 90% effort throughout with the lateral burpees done at near maximal effort. Deadlifts should be capable of being done in 3 sets or less.

Weightlifting

Front Squat (3 x 3 @80%, every 60s)

Sumo Deadlift (3 x 3 @80%, every 60s.)

Metcon

Batwings (Time)

“Batwings”

For time:

30 Calorie Bike

30 Deadlifts (225, 155)

30 Lateral Burpees

9:00 Cap

Warm-up (No Measure)

AMRAP 5:

20 Double Leg Banded Leg Curls each

10 Banded Ab Pulldowns