5/31/18

Laveen CrossFit – CrossFit

– Strength: Week 3 of Box Squats. All sets should be fast. If not, drop your load.
– Metcon: Each section of this workout should be done in as few of sets as possible. Loading should be challenging. Effort on this piece should be around 85-90%.

Weightlifting

Back Squat (6 x 3 Box Squat)

6 x 3 @68-70% of your Back Squat, every 60s.

– Use a 13-15″ Box.

Deadlift (Touch N Go 3×3)

3 x 3, adding weight each set and working above Metcon weight. Rest 90s.

Metcon

Metcon (Time)

For total time:

21 Deadlifts (225, 155)

30 Goblet Squats (70, 53)

100 Double Unders

Rest 2:00

18 Deadlifts

20 Goblet Squats

75 Double Unders

Rest 2:00

15 Deadlifts

10 Goblet Squats

50 Double Unders

18:00 Time Cap-Including rest

#laveenstrong

Warm-up (No Measure)

Hamstrings + Back

1a) Zercher Goodmorning: 4 x 8-10. Rest 30s.

1b) Ring Rows: 4 x 10 (1 ct pause). Rest 30s.