6/10/19

Laveen CrossFit – CrossFit

Happy Belated Birthday Jimmy!
Thank you for being a member of the L.C. Thank you for showing up with a great attitude and eagerness to get better, your 5am appreciates you and we’re grateful to have you. Thanks for all you do and hope your birthday was special!

Strength:
-Like the clean complex we did last week the rest will play a huge role into today’s strength. This complex is going to put your abilities to the test. Leave with confidence knowing you moved with good form and control, not a nagging injury because you went out of your element. Have fun and make these pretty.
Metcon:
– putting those single arm movements to the test today, strive to go unbroken on the toes to bar if you have the capacity. Go heavier then you want on the d.b’s, struggle a little and earn your time. Id rather you have a 9-11min time going heavier then a 5-7min time going way lighter.

Strength

Snatch Complex

In 15 minutes build to a heavy single:

1 Power snatch +

1 Hang Power snatch +

1 over head squat.

Metcon

Metcon (Time)

4 rounds(12minute cap)

12 toes to bar

10 Single arm DB Lunges(5each side)(50/35)

12 Alt. DB Snatch (50/35)

RX+:(55/40)
Notes: For the lunges, the db will be down by your side.

What ever arm is holding the db, the same leg will be stepping forward into your lunge until all 5 reps are completed.

Scaled:

45/30

40/25

35/20