5/24/18

Laveen CrossFit – CrossFit

– Strength: All 8 sets of Box Squats should be fast so if needed adjust the loading so you can move faster.
– Metcon: Each section of this workout is intended to be done near maximal effort, 90-95% effort which means you should worry less about pacing and more about just going for it! You’ll have 5 minutes of rest between sections to recover.

Weightlifting

1) Wide Stance Box Squat: 8 x 3 @60-65% of your Back Squat, every 60s.

– Use a 13-15″ Box.

2) Power Clean + Front Squat: Work up to Metcon weight in 3-4 sets performing 1 PC + 1 FS. Rest 60s.

Back Squat (Wide Stance Box Squat 8 x 3)

Metcon

GameDay (Time)

“Gameday”

For total time:

30 Front Squats (155, 105)

30 Lateral Burpees

Rest 5:00

30 Power Cleans (155, 105)

30 Lateral Burpees

20:00 Time Cap

#laveenstrong

Warm-up (No Measure)

Booty Wurk

– Sledpull Powerwalk x 15 minutes at light weight that you can walk without stopping.

– DB Walking Lunges: 3 x 20 steps.