8/12/19

Laveen CrossFit – CrossFit

Metcon Prep:
– build to a heavy single of 10-15lbs over your metcon weight.
-Get banded accessory work in.
Metcon:
– Pick a machine that you dislike….A LOT, it’ll only make you better. This workout is very doable if you get after it, the power cleans are meant to be heavy, it’s only 5 so if you think you think you’ve got RX or whatever scaled version your eyeballing,go for it. Id rather you go for it and scale later then wish you would have went for it.

Metcon Prep

Warm-up (No Measure)

in 8 minutes, Build to 10-15lbs over your metcon weight.

-Get banded accessory in

Metcon

Metcon (3 Rounds for time)

3rds every 9 minutes (for individual time)

50/40cal machine

20 sit ups

10 lateral burpees over bar.

5 power cleans (185/125)
Scaled:

Barbell:

(155/110)(135/95)(115/80)(105/75)