Laveen CrossFit – CrossFit

– Strength: Final week of Speed Back Squats with a 1 count pause. All sets should be fast and completed with zero hesitation. Transition right into seated dynamic box jumps. No one should be struggling with any of their sets of back squats.
– Metcon: Today’s Metcon is a new benchmark and intended to be heavy, likely a weight you’ll complete slower singles with. Challenge yourself and go heavy today!


1) Speed Back Squat with 1-second pause at the bottom of each rep: 5 x 4 @65-70%, every 60s.

2) Seated Dynamic Box Jumps: 5 Jumps, every 60s x 3 sets.

Back Squat (5×4 @ 65-70% )


IceBreaker (AMRAP – Rounds and Reps)



4 Squat Cleans (185, 125)

40 Double Unders

Rx+:(225, 155)


Warm-up (No Measure)

1a) KB Shrugs: 4 x 10 (1 ct at top). Rest 30s.

1b) KB RDLs (both legs): 4 x 10. Rest 30s.