7/15/19

Laveen CrossFit – CrossFit

Metcon Prep:
– utilize your time well, you’ll be building to your metcon desired weight finding a heavy 3 “tng.” This helps prime our CNS for whats to come and its also is your indicator on what weight is good for you. If you cant hit the RX weight for a heavy triple touch n go you will most likely not make the metcon time.
Metcon:
– These should be fast burst of intense hard efforts. Strive for unbroken reps or at least some touch n go reps, Stay away from singles for as long as possible. The cleans should be heavy, the runs should be fast and the rest will feel minimal. This should be a 10-12 minute wod.

Metcon Prep

Warm-up (No Measure)

In 10 minutes build to a heavy triple(3) touch and Go power clean to your metcon desired weight.

Metcon

Metcon (Time)

5 rounds for time:(15min cap)

5 power cleans(175/125)

200m Run

-Rest 1 min-
Power Clean Scaled Weight:

-155/115

-135/95

-115/80

-Something heavy