4/12/19

Laveen CrossFit – CrossFit

Metcon:
In terms of intensity today is considered High and treat it like so.
The dead lifts are meant to be heavy, it should be a weight where you’ll have to preform singles. The emom itself is going to be a very uncomfortable yet doable workout, you’re going to just have to get used to that uncomfortable feeling, embrace it and grind through it.

Metcon Prep

Warm-up (No Measure)

Spend 10 minutes Setting up and building to your metcon weight

Metcon (Weight)

25min Emom:(5sets)

Min 1) 10/8Cal Bike

Min 2) 3 Deadlifts @ 265/185

Min 3) 15/12 Ab-mat sit ups

Min 4) 5 burpee broad jumps

Min 5) 1 rope Climb or 20sec. chin over the bar hold

(chin up grip)

Rx+: DL 305/215
Notes: Burpee broad jump…at least the width of 1 mat.

Score: Weight used for your deadlifts

Deadlift weight:

-225/155 -185/125 -155/105

– Scale to something heavy for you.