Laveen CrossFit – CrossFit

– If you have strict pull ups your main focus is to control the ascend and descend portion as much as possible. If you don’t, pick a scaled version/band that will allow you to achieve full extension at the top of your pull up and a full lock out at the bottom.
– No real plan, end the week off right and have some fun with a partner.


Metcon (No Measure)

10min emom:

Min 1) 5 strict pull ups

Min 2) :30 Med ball clean hold(@ catch position)


Metcon (AMRAP – Reps)

20min Amrap w/ partner:

40 burpee box jump overs(24/20)

50 snatches(75/55)

60 hang power cleans(75/55)

70 push presses(75/55)

80 SDHP(75/55)
Notes: Break up reps however, 1 person works at a time while other rest.


Empty barbell and any box you can jump on and over.