7/9/18

Laveen CrossFit – CrossFit

– Strength: Try to beat your previous max today by 5#’s (if you have one). Take your time and progressively build to a new 1RM.
– Metcon: Have your weights ready to go before we start the clock. You will be performing 3 sets with each weight with ascending weight. The intent here is to work on being efficient with the barbell. The challenge will be holding on for all reps without dropping. You should have roughly 40s rest after each interval.

Weightlifting

Power Clean (1 RM)

Metcon

Uncle Buck (Weight)

“Uncle Buck”

EMOM 9:

Minutes 1-3

3 Power Cleans (135, 95)

3 Front Squats (135, 95)

3 S20H (135, 95)

Minutes 3-6

3 Power Cleans (155, 105)

3 Front Squats (155, 105)

3 S20H (155, 105)

Minutes 6-9

3 Power Clean (185, 125)

3 Front Squat (185, 125)

3 S20H (185, 125)

#laveenstrong

Warm-up (No Measure)

Accumulate:

100-200 Banded Leg Curls (each)

60s RKC Plank

*Accumulate volume however you see fit