HomeGrown CrossFit - CrossFit
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
Published by: Breanne Feudale in Uncategorized