9/29/17

Laveen CrossFit – CrossFit

Weightlifting

Back Squat (6 x 4 @ 60 % Speed Squats)

Box Jumps (4 x 5 @ Challenging Height)

Metcon

Power Nap (Time)

Power Nap

For time:

30-20-10

Wallballs (20, 14)

21-15-9

Hang Power Cleans (135, 95)

Rx+:(30, 20) (155, 105)

L3: (115, 75)

L2: (14, 10) (95, 65)

L1: (10, 8) (95, 65 Deadlifts)

9:00 Cap

#laveenstrong

Warm-up (No Measure)

3 options:

1) Sledpull Powerwalk @1/2 BW for distance in 6:00

2) Reverse Hyper: 4 x 20-25 @50% of Back Squat 1RM.

3) Glute March: 3 x 30s Max Reps.