HomeGrown CrossFit - CrossFit
A: Front Squat (12 min Cap)
On the Minute x 9:
On the 0: 1 Front Squat @ 78%
On the 1: 1 Front Squat @ 81%
On the 2: 1 Front Squat @ 84%
On the 3: 1 Front Squat @ 81%
On the 4: 1 Front Squat @ 84%
On the 5: 1 Front Squat @ 87%
On the 6: 1 Front Squat @ 84%
On the 7: 1 Front Squat @ 87%
On the 8: 1 Front Squat @ 90%
Note: Record set at 90%
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 20
1 Deadlift (R+405/285, Rx 385/265) *Scale to approx 80%-85% of your 1 Rep Max.
This should be a weight that is a little scary and very challenging, but one that allows you to move well without failing.
The goal is not to go prescribed here, but rather to lift something outside your comfort zone that is heavy for a single rep
10 Toes to Bar *Scale to Hanging Knee Raise to chest or waist
15 Bar Facing Burpees
Note: Record your DL weight in comment box
Published by: Breanne Feudale in Uncategorized