Laveen CrossFit – CrossFit

– Strength: The purpose of using a “wave” is to prime the CNS for heavier sets. Use the first wave of 3-2-1 to prepare you for the last wave of 3-2-1 which should be heavier. All that 3-2-1 means is your first set is 3 reps, rest 2:00, your second set is 2 reps, rest 2:00 and so on.
– Metcon: Benchmark workout. Each interval should remain around 80-85% of max effort. Come up with a strategy to sustain for your 3 minute amraps to be consistent for all 5 sets.


Front Squat (Front Squat Wave 3-2-1. 3-2-1)

Front Squat Wave: 3-2-1-3-2-1. Rest 2:00 after each set.

*An example of this wave may look something like: 3@60%, 2@70%, 1@80%, 3@80%, 2@85%, 1@90%.


The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles


Warm-up (No Measure)

1a) Single Leg DB RDLs: 4 x 5 ea. (heavy). No rest.

1b) KB Squat with Lowering: 4 x 6. Rest 60s.