5/21/19

Laveen CrossFit – CrossFit

Metcon Prep:
-Spending 10 minutes building to your metcon weight. Build to a weight that will make you struggle and have to preform in singles.
Metcon:
be smart with your rep scheme going into the “buy in”portion of the workout. Break it up into managable sets. The second half will be more mental then anything. 3 simple movemnts that catch up quick, get deep into that pain cave and keep pushing.

Metcon Prep

Warm-up (No Measure)

-Spend 10 minutes building to metcon weight

Metcon

Metcon (AMRAP – Reps)

20 Minute Amrap(reps)

Buy-In: 100 push ups

..then with remaining amount of time…

Amrap of :

-5 power cleans (185/125)

-10 Pull ups

-15 air squats
Scaled:

Power Cleans

-155/115

-135/95

-115/80

-95/65