Laveen CrossFit – CrossFit

– Strength: Week 2 of Speed Bench Work. Your weight should be exactly the same as last week to ensure we are being as
explosive as possible each set. It may be feel light, but you actually utilize more high threshold motor units by moving
weight as fast as possible so don’t underestimate the value of this work.
– Metcon: Today’s metcon is going to challenge you from multiple perspectives both mentally and physically. Be careful
with your weight choice today as this is an easy one to underestimate. Start with 70% of max effort and work on increasing
your pace each set.


Bench Press (Speed Bench Press: 9 x 3 @50%, every 60s)


Johnny Cash (Time)

“Johnny Cash”

4 RFT:

15 T2B

15 Hang Power Cleans (115, 75)

15 Push Press (115, 75)

15 Box Jumps w. Step Down (24, 20)

15 Overhead Squats (115, 75)

Rx+:(135, 95)

21:00 Cap


Warm-up (No Measure)

Band Complex:

With one light band complete:

50 Banded Face Pull-aparts

50 Banded Pull-Downs

50 Banded Pull-aparts

*All without stopping