8/9/18

Laveen CrossFit – CrossFit

– Strength: Have fun with today’s EMOM and treat this as a heavy snatch session or a skill session.
– Metcon: Benchmark workout ”Isabel”. This workout is individually based in terms of how you approach this. If you’re strong with snatches and efficient with Touch n go, then perform big sets and go all out. If not, performing fast singles is another option. Either way, this workout should not take longer than 6 minutes to complete and is intended to be done at near maximal effort. Today we’ll run two heats where you’ll count/judge someone.

Strength

EMOM 15:

Squat Snatch

– Minutes 1 through 5 complete 2 reps on the minute. Reset on each rep.

– Minutes 5-15 complete 1 rep on the minute.

*Start at 40% and add 5% every minute.

*The goal is hit a small PR or match current PR.

Snatch (15 EMOM)

Metcon

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

#laveenstrong

Warm-up (No Measure)

8 Minutes of Sledpull Powerwalk

OR

Glute Ham Raises: 3 x 5-15. Rest 60s.