7/6/18

Laveen CrossFit – CrossFit

– Strength: 4 Sets of Speed work with Hang Power Snatch at 80% (+5% from last week). Efficiency and explosiveness is the goal. Then work up to a whatever you think your heaviest weight for bench press is going to be in the Metcon performing sets of 2-3 reps per set.
– Metcon: Today’s Metcon should be done at 80-85% effort where you’re able to be consistent with your bench press sets and not hit failure. Try to push your row intervals today.

Strength

Hang Power Snatch (Hang Power Snatch: 4 x 3 @80%, every 90s.)

Metcon

Gun Show (Time)

“Gun Show”

For total time:

Row 1k

21 Bench Press (135, 75)

Rest 2:00

Row 750m

15 Bench Press (185, 95)

Rest 2:00

Row 500m

9 Bench Press (225, 115)

25:00 Time Cap

Gun Show (Time)

“Gun Show”

For total time:

Row 1k

21 Bench Press (135, 75)

Rest 2:00

Row 750m

15 Bench Press (185, 95)

Rest 2:00

Row 500m

9 Bench Press (225, 115)

25:00 Time Cap

#laveenstrong

Warm-up (No Measure)

KB Curls: Accumulate 75 Reps.