8/31/17

Laveen CrossFit – CrossFit

Weightlifting

Snatch (3 Position Snatch Complex)

3 Pos. Snatch

1 Power Snatch, below the Knee + 1 Hang Snacth + 1 OHS

8 sets adding, do not go higher than 60%

Metcon

Metcon (3 Rounds for weight)

1) 4 Rds- 50 yard Sled Pull AHAP – rest 60 sec-

2) 4 Rds- 50 yard OH KB Carry AHAP – rest 60 sec.-

3) 4 Rds- 50 yard Front Rack Carry same weight as OH, -rest 60 sec-

4) 4 Rds 16 Sledghammer Strikes- rest 60 sec-

#laveenstrong

Warm-up (No Measure)

Sledpull x 400 meters @1/2 BW.

– 200 meters forward

– 200 meters backward