8/10/18

Laveen CrossFit – CrossFit

– Strength: Today we’ll perform a strength giant-set where we’ll go through 3 movements for the upper-body resting after all 3 are complete.
– Metcon: We are looking for sustained efforts throughout around 75-80% effort. These are mainly local movements that will fatigue quickly if you’re not smart about breaking your sets.

Strength

4 Rounds of:

9 Inverted Rows (supinated grip)

7 Bar Dips (partner assisted or scale to DB Bench Press)

5 Ultra Wide Grip Strict Pull-ups (partner assisted if needed)

Rest 2:00 between rounds.

Metcon

Metcon (2 Rounds for reps)

AMRAP 8:

1 Rope Climbs

30/20 Push-ups

60 Double Unders

Rest 2:00

AMRAP 8:

1 Rope Climb

20 Air Squats

200m Run

Rx+:(Legless Rope Climbs) (15/10 HSPU each round in place of Push-ups) (Alt. Pistols in place of Air Squats)

#laveenstrong

Warm-up (No Measure)

2 Options:

6 Minutes of Sledpull Rows + 30 Banded Pushdowns

or Superset of:

1a) Barbell Curls: 3 x 15. rest 10s.

1b) DB Rollback Tricep Extensions: 3 x 12-15. Rest 10s.