5/11/18

Laveen CrossFit – CrossFit

– Strength: Week 1 of Speed Close Grip Bench Press. All sets should be fast with zero hesitation. No one should be struggling with any of their sets of close grip bench press.
– Metcon: Hero Workout “Jack” today. This workout is largely about managing volume and breaking sets before you have to. Pacing should be around 75% with the final 2 minutes elevating your pacing to 90%.

Strength

1a) Speed Close Grip Bench Press: 5 x 5 @50-60%, every 30s.

1b) Banded Pulldowns: 5 x 10. Rest 30s.

Bench Press (5×5 @ 50-60% every 30 secs.)

Metcon

Jack (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

10 Push Press, 115#

10 Kettlebell Swings, 53#

10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here

#laveenstrong

Warm-up (No Measure)

AMRAP 6:

10 Barbell Rows, supinated grip

10 Barbell Rollouts

20 Banded Pushdowns

Warm-up (No Measure)

AMRAP 6:

10 Barbell Rows, supinated grip

10 Barbell Rollouts

20 Banded Pushdowns