HomeGrown CrossFit - CrossFit

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A: Metcon (Weight)

Barbell Complex
Every 1:30 min x 5 Sets:

3 Power Cleans

1 Split Jerk

Set 1: 65% of 1RM Clean & Jerk

Set 2: 70% of 1RM Clean & Jerk

Sets 3-5: Build to a Heavy Complex

Note: Record heaviest complex

B: Metcon (No Measure)

EMOM 30
Min 1: 6 Deadlifts (R+185/135, Rx155/115) + 14 Lateral Bar Hops (over and back is 2)

Min 2: 100m Sprint

Min 3: 10 Pushups (Scale to Knees or on bench) + 15 Jump Squats

Min 4: 15 Russian KBS (R+70/53, Rx 53/44)

Min 5: 35sec Plank

Min 6: Rest