HomeGrown CrossFit - CrossFit
A: Back Squat (Deload Week)
5 Sets:
1 Tempo Back Squat
2 Back Squats
Tempo:
* 5 Sec Down
* 1 Sec Pause
* Regular Stand
Set 1: 60% of your 5RM
Set 2: 65% of your 5RM
Sets 3-5: 70% of your 5 RM
Note: Record Sets 3-5 @ 70%
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 20
20 Wallballs (R+20/14, Rx 16/12)
20 Hang Power Snatches (R+95/65, Rx 75/55)
20 Box Jumps (R+24/20, Rx20/16″)
20 Front Squats
20/15 Cal Row Bike Ski
*Looking to get 3+Rounds
Published by: Breanne Feudale in Uncategorized