Author: lcadmin

Laveen CrossFit – CrossFit

Weightlifting

Push Jerk (5 X 3 @ 80%)

Metcon

Metcon (AMRAP – Reps)

5min- burpees box jump

-R2-

4min- Dubz

-R2-

3min- pistol

-R1-

2min- KBS

-R1-

1min- pull up

Laveen CrossFit – Free Community WOD

Warm-up

(No Measure)

3 Rounds

World’s Greatest Stretch (5 ea side)

10 Mountain Climbers

:30 pigeon stretch (ea leg)

10 Pass Throughs

10 around the Worlds (5 ea…

Laveen CrossFit – CrossFit

Weightlifting

Back Squat (3 X 2.2.2 @ 85%)

Metcon (3 Rounds for reps)

12 Min AMRAP

0-4 Min

10 Pull Ups

10 Wall Balls

10 DB/KB Snatch 35/25#

4-8 Min

200M Row
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Laveen CrossFit – Coach’s Hour

Laveen CrossFit – Free Community WOD

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP

15-Burpees

12- Dumbell Push Press

9- T2B

Laveen CrossFit – Coach’s Hour

Metcon (Time)

21-15-9:

Clean and Jerk, 115/80

OHS, 115/80

C2B Pull ups

Laveen CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP

15 Box Jumps 24/20

12=Push Press 115/95

9- T2B

Laveen CrossFit – Coach’s Hour

Metcon (Time)

60 Calorie Row

50 TTB

40 WB, 20/14 (10’/9′ Targets)

30 Power Cleans, 135/95

20 Muscle-Ups

Laveen CrossFit – Coach’s Hour

3 Position (Squat Clean + Split Jerk*, climbing)

Pos 1: Above knee

Pos 2: Below knee

Pos 3: Ground

Metcon (AMRAP – Rounds and Reps)

Teams of 3, Complete AMRAP 7:
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Free Community WOD

Warm-up
3 Rounds
16 Dumbbell Thrusters
12 Push Ups
200m Jog

Weightlifting

Bent Over Row (5 X 10 (each arm) )

Metcon

Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP
15 over head lunges 20#
10 pushup
15 over head lunges 20#
20 situps