Laveen CrossFit – CrossFit

– Strength: The purpose of today is to work on force development with “speed back squats”. There should be no grinding of reps even though we are pausing one each rep. You should be able to explode out of the hole. We are pausing for 1 count in the hole to break up the phases of the lift.
– Metcon: Today we’ll partner up and judge each other for Fran. Try to beat your previous time just slightly.


Back Squat (Speed Back Squat with 1 second pause at the bottom)


Fran (Time)

Thrusters, 95# / 65#


Warm-up (No Measure)

1a) Birddog: 4 x 5 ea. (3 count hold). No rest.

1b) Banded Plank Row: 4 x 8-10 ea.

*adv single leg.

2) Foam Roll Quads x 60s each.