6/11/18

Laveen CrossFit – CrossFit

– Strength: Take 8-10 sets and build to a 1RM Sumo Deadlift. As always, form takes precedence so if you start to lose it end your sets. This is a new variation where we can strategically overload the top of the movement so feel it out and progressively build in weight.
– Metcon: This benchmark workout is intended to be challenging in terms of how fast you can move your thruster weight so choose a challenging weight that you cannot go UB with and a challenging box height. 90% effort today.

Weightlifting

Sumo Deadlift (1 RM against a band)

Metcon

RedLight (Time)

“Redlight”

3 RFT:

12 Thrusters (135, 95)

9 Burpee Box Jumps (30, 24)

8:00 Time Cap

#laveenstrong

Warm-up (No Measure)

Banded Pull-Throughs: Accumulate 100-200 Reps.