Laveen CrossFit – CrossFit

– Strength: Today we are using accommodating resistance for a Conventional Deadlift max. AR forces us to be aggressive
through full ROM. Be aggressive and shoot for 80% of your current 1RM deadlift (with no band).
– Metcon: Benchmark workout with global movements so managing sets early is important. Start at 80% of Max effort and
sustain that for the first 6-7 minutes then go for broke the remainder of the workout. Last done 12/1


Deadlift ( Deadlift against a band: Heavy 1. Rest 2-3:00.)


Adrenaline (AMRAP – Reps)



2 Burpee Box Jumps 24/20″

2 Cleans 135/95#

4 Burpee Box Jumps

4 Cleans

6 Burpee Box Jumps

6 Cleans



Warm-up (No Measure)

1) Deadlift hold against a band: 60s @50% of 1RM.

*Grip-tester. This is 50% of your current 1RM, not what we did today.

2a) Deadbug + Reverse Crunch: 3 x 10. Rest 30s.

2b) Banded Goodmornings: 50 Reps.