5/15/18

Laveen CrossFit – CrossFit

– Strength: Repetition work for the upper-body today. All sets should be challenging.
– Metcon: Use weights for KBS/OHS that you can complete work 3 sets or less. This workout should be a ”pacing piece” of 80% effort.

Strength

1a) Strict Pull-up + Negative (3s): 4 x 5. Rest 45s.

– 3 ONE-THOUSAND Negative

1b) Bar Dips: 4 x 8-10. Rest 45s.

Metcon

Metcon (Time)

For time:

30-20-10

Overhead Squats (95, 65)

Lateral Burpees over the bar

KBS (53, 35)

Calories on the Rower

22:00 Time Cap

#laveenstrong

Warm-up (No Measure)

1a) Trap 3 KB Shrugs: 3 x 10-10-10. Rest 30s.

1b) Banded Hammer Curls: 3 x 12-15. Rest 30s.

1c) Hollow Rock + Hold: 3 x 10 + 10s. Rest 30s.