7/12/18

Laveen CrossFit – CrossFit

– Strength: Final week of Speed Sumo Deadlifts against a band. Each set should still be explosive despite heavier loading. Reset on each rep. This work will segway into preparation for Metcon.
– Metcon: Benchmark workout today where deadlifts are intended to be heavy, meaning if you can complete more than 5 UB Reps than the weight is too light. Score = total wallballs.

Weightlifting

Sumo Deadlift (10 x 2 @60%, every 60s. banded)

Metcon

Timebomb (AMRAP – Reps)

“Timebomb”

In 12:00

50 Wallballs (20, 14)

40 Burpees over the Bar

30 Deadlifts (275, 185)

Remaining time AMRAP: Wallballs

Rx+: (315, 205)

#laveenstrong

Warm-up (No Measure)

AMRAP 4:

Single Arm Farmer Carry

*Go without putting weight done for entire 2 mins if possible