8/13/19

Laveen CrossFit – CrossFit

Shoulder press(aka the strict press):
https://www.youtube.com/watch?v=xe19t2_6yis
Box Jump Over Variations:
https://www.youtube.com/watch?v=LoG-1VQWRRg

Strength:
– Use your time wisely. Make sufficient jumps, take your rest and get big.
Strength-Con:
– you will be taking 50,40 and 30% of the weight lifted above and going for max reps, round up when figuring out your %, these will be from the floor every time.
Metcon:
– make sure you have a box that you can physically jump onto and over to the other side for the box jump overs. make step overs your very last resort in today’s wod unless you are in physical pain or injured.

Strength

Shoulder Press (find a 2rm)

10min max

Strength-Con

Metcon (AMRAP – Reps)

1min Max strict press @ 50%

1min rest

1min Max strict press @ 40%

1min rest

1min Max strict press @ 30%
– % Is based off of weight lifted in the strength.

– Must come from the floor.

Metcon

Metcon (AMRAP – Rounds and Reps)

7 min amrap:

7 box jump overs(24/20)

14 push ups