Laveen CrossFit – Coach’s Hour

CompTrain Warm Up (No Measure)

10 Reps of each

– Weighted Pull Ups or Strict(if you don’t have either do negatives)

– Ring Dips

– Wall Ball

– Hand Stand Push Ups and Shoulder Taps(Push Up Shoulder Tap each shoulder, Same arm Same shoulder

– Ring Pull Ups

– Pistols
Assault Bike: Tabata

3 Position (Snatch at 70% of 1RM)

Pos 1: Above knee

Pos 2: Below knee

Pos 3: Ground

Metcon (10 Rounds for reps)


Odd: 1 Power Clean and Jerk at 70%

Even: 18/15 Calorie Row

Metcon (AMRAP – Rounds and Reps)


2 Alternating 1-arm DB Snatches (1/side), 70/50

2 10-meter shuttle runs

4 Alternating 1-arm DB Snatches (2/side), 70/50

4 10-meter shuttle runs

6 Alternating 1-arm DB Snatches (3/side), 70/50

6 10-meter shuttle runs…

Continue as high as possible in within the six minute time cap.