9/22/17

Laveen CrossFit – CrossFit

Weightlifting

“1a) Power Clean + Front Squat + Jerk: Work above desired work weight for the Metcon by 10-15#. Rest 90s.

1b) Warm-up Pull-ups in between sets with SMALL sets. Rest 90s.”

Metcon

Dr Feelgood (Time)

“Dr. Feelgood”

For time:

500 Meter Row

30 Deadlifts (185, 125)

15 Front Squats (185, 125)

21 Pull-ups

500 Meter Row

20 Power Cleans (185, 125)

10 Front Squats

15 Pull-ups

500 Meter Row

10 Jerks (185, 125)

5 Front Squats

9 Pull-ups

Rx+:(9-7-5 Bar Muscle-ups in place of Pull-ups)

L3: (155, 105)

L2: (135, 95) (Knee lifts)

L1: (115, 75) (Knee lifts) (Deadlifts in place of power Cleans) (Push Press in Place of Jerks)

25:00 Cap”

#laveenstrong

Warm-up (No Measure)

“1) Farmer Carry: 4 x 100 meters, AHAP. Rest 60s.

2) Glute March: Accumulate volume in 2:00 “