Laveen CrossFit – CrossFit

– Strength: Today and for the next two weeks we are working on efficient movement with hang power clean + push jerk + split jerk. All sets are intended to be done for speed/efficiency, not load. The weight should be heavy enough to be challenging but not too heavy that your form will be affected.
– Metcon: Look to work consistently at lower effort (70%) for all 30s intervals. Most of the movements are not globally taxing so you should be able to do so. Record your total reps completed.


1a) Hang Power Clean + Push Jerk + Split Jerk: 5 x 1 + 1 + 1 @70%, every 90s.

1b) In between sets complete 10-15 Banded Pulldowns

Hang Power Clean (HPC+PJ+SP @ 70%)


Metcon (AMRAP – Reps)

5 Rounds of 30s work/30s Rest:

1a) Russian KBS (70, 53)

1b) Walking Lunges (BW)

1c) Hollow Rocks

1d) Barbell Rows (135, 95)

1e) Banded Pushdowns

*Score = total reps

*Above 300# bench press use a heavy band


Warm-up (No Measure)

1a) Leaning Away DB Lateral Raises: 3 x 12-15 ea. Rest 30s.

1b) DB Hammer Curls: 3 x 10-12. Rest 30s.