6/8/18

Laveen CrossFit – CrossFit

– Strength: Week 1 of Speed work with the Floor Press. Use your max from Last Tuesday if you got one or a moderate weight. You should NOT struggle with any of these sets. You’ll change your grip every 3 sets ie. close, medium, and wide grip.
– Metcon: Each minute should entail about 40-50s of work otherwise scale the volume. These EMOMs are only 5 minutes so are intended to challenge you.

Weightlifting

Floor Press (9 x 3 at 60-65% of 1RM)

Pull-ups

Metcon

Warm-up (No Measure)

EMOM 5:

10 T2B + 10 KBS (53, 35)

Rest 2:00

EMOM 5:

10 Barbell Rows (135, 95) + 20 Russian Twists w. a plate

#laveenstrong

Warm-up (No Measure)

3 Rounds of:

1a) DB Rollback Tricep Extensions x 15

1b) DB Hammer Curls x 10

1c) DB Lateral Raises x 15

10s Rest between movements.