Laveen CrossFit – CrossFit
– Strength: Work up to a challenging set of Touch n Go Deadlifts for 5. This does not need to be a max.
– Metcon: Be careful with pacing with this one as it will be easy to go out too fast and incur long bouts of unplanned rest. Pacing should be around 80-85%. Choose a weight that you can do 5-7 reps at a time with.
Deadlift (Touch n Go Deadlift: 5 x 5, up to a heavy set. )
45 Power Cleans (115, 75)
45 Thrusters (115, 75)
7:00 Time Cap
Warm-up (No Measure)
1a) Frog Pump: 3 x 15-20. Rest 30s.
1b) KB Squat + Lowering: 3 x 8-10. Rest 30s.