7/5/18

Laveen CrossFit – CrossFit

– Strength: Week 2 of Speed work with Sumo Deadlift + Squat Jumps. Add 5% to last weeks loading but remember there should be zero hesitation with these sets. Reset on each rep of your deadlifts.
– GPP: Today we’ll finish with some GPP work. Sledpushes and carries should both be heavy.

Strength

1) Sumo Deadlift against band 9 x 3 @55%, every 60s.

– Reset on each rep. These should be just as fast as last week.

2) KB Squat Jumps 3 x 5. Rest 60s.

Sumo Deadlift (9 x 3 @ 55% banded)

Metcon

Metcon (Time)

6 Rounds of:

1a) Heavy Sledpush x 100 Ft.

1b) Farmer Carry x 100 Ft., AHAP.

1c) L-Sit Hold x 10s.

Rest 2:00

20:00 Cap

#laveenstrong

Warm-up (No Measure)

– 400 Meter Sledpull at light wearing a weighted vest

*200 meters forward, 200 meters backwards