4/5/18

Laveen CrossFit – CrossFit

– Strength: Week 2 of Dynamic Effort work with Front Squat and Sumo Deadlift. Your weights this week should only be
slightly heavier, but all sets should be fast and done every 45-60s. This work should be challenging in terms of consistent
output with only short rest intervals. If you’re doing this work right you should be winded. Make sure you reset on each
deadlift rep (not touch n go).
– Metcon: Each set should be at 90% effort and highly uncomfortable. Use a weight for your touch n go conventional
deadlifts that are challenging to complete all 15 reps UB. Effort on the bike should near maximal! Score = fastest split.
Heads up we are doing a similar tester workout next week so this will give you a good idea how next Friday’s workout should
feel.

Weightlifting

Front Squat ( Speed Front Squat: 4 x 3 @75%, every 60s)

Sumo Deadlift ( Ultra Wide Sumo Deadlift: 4 x 3 @75%, every 60s.)

Metcon

Metcon (Time)

Every 4:00 x 3 Sets:

15 Calorie Bike

15 Deadlifts (225, 155)

*Score = fastest split

Rx+:(255, 165)

#laveenstrong

Warm-up (No Measure)

1a) Bird dogs: 3 x 5 each (3 count hold one each rep). Rest 30s.

1b) Half Kneeling Banded High to Low Woodchop: 3 x 10 ea. Rest 30s.