HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Rounds
6 Inchworm Push-Ups
:30/:30 Pallof Press Hold
8/8 Staggered Stance Barbell Good-Mornings
10 Alt Dead-Bugs w/3sec pause at ext.
10 Alt Bird-Dog w/3sec pause at ext.
B: Deadlift
In a 15:00 Window
5 Reps @ 75%
3 Reps @ 80%
1 Rep @ 85% x 3 Sets
R: as needed b/s
*Record heaviest single
C: Warm-up (No Measure)
WOD Primer
10 Bar Kip Swings
5 Strict Pull-Ups
5 Strict Knee Raises
3 Hang Snatch High Pull
3 Hang Power Snatch
—
Add weight until you reach your working weight
D: Metcon (2 Rounds for time)
0:00-8:00
For Time
15-12-9
Power Snatch (R+95/65, Rx 75/55)
Chest to Bar
8:00-16:00
For Time:
15-12-9
Power Snatch (R+115/75, Rx 95/65)
Toe to Bar
Time Domain: 4:00-7:00 for both sections
Published by: Breanne Feudale in Uncategorized