9/26/2018

Laveen CrossFit – CrossFit

Strength:
-We’re building up to a heavy triple here,what ever that looks like for you based on how your feeling. This isnt a find your 3rm, but if you somehow P.R Cool. Make these clean, you shouldn’t have to grind or struggle through each set. Confident yet heavy sets, only able to add 5-10# total each set.
Metcon:
-Hspu are reserved for those who can do 10-12 every time with no Ab matt.
-Competitors- your set of 21 and 9 need to be unbroken.15’s need to be 2 big sets, shoot for 4-5minutes.
-Everyone else: Pick a scaled option where you can preform 2 big sets every time if not unbroken. no big sets of 3-4. Hold yourself to a mental 5-7min cap.

Front Squat

5×3 Front squats every 2minutes

(Build to a heavy triple.)

Metcon (Time)

For time:(9min cap)

21-15-9

– Wall balls

– Dead Lifts (165/115)

-Push Ups

Rx+: Handstand Push Ups.