8/5/16
Laveen CrossFit – CrossFit
Weightlifting
Metcon (Weight)
15:00 Min
Without putting the bar down:
1 Power Clean
1 Clean
1 Hang Clean
1 Front Squat
1 Jerk
Perform as many rounds as possible, adding weight each round. Do not…
15:00 Min
Without putting the bar down:
1 Power Clean
1 Clean
1 Hang Clean
1 Front Squat
1 Jerk
Perform as many rounds as possible, adding weight each round. Do not…
3 Rounds rest 1:00
25 Cal Row
20 DB Step Ups 24/20″
15 Push ups
1 Rope Climb
10 Min AMRAP
-ascending reps-
3 OHS 95/65#
3 Pull Ups
6 OHS
6 Pull Ups
9 OHS
9…
1)DB KB Front Rack Step Ups
3 X 6 ea leg
-rest 60 sec-
2) KB Rows 3 X 10
-rest 60 sec-
3) Weighted Planks
3 X 30 secs
10-9-8-7-6-5-4-3-2-1
Thrusters 95/65#
KBS 70/53#
L3: 75/55#, 53/44#
L2: 65/35#, 44/35#
L1: 45/25#, 35/26#
With a Partner:
8 Deadlifts 155/95#
40 Sit Ups
80 Double Unders
4 Rope Climbs
80 Wall Balls
4 Rope Climbs
80 Double unders
40 Sit ups
8 Deadlifts 155/95#
With a Partner:
8 Deadlifts 225/155#
40 GHD sit ups
80 Dubz
4 Rope Climbs
80 Wall Balls 20/14#
4 Rope Climbs
80 Dubz
40 GHD Sit Ups
8 Deadlifts 225/155#
Scale weight…