HomeGrown CrossFit - CrossFit

A: Snatch Pull

Snatch Pulls 7×3

*80, 85, 90, 95, 100, 105, 110% of 1RM Snatch

Hang Snatch

Hang Sq Snatch 5×2

*Start at 70% and work up

Snatch

Sq Snatch 3×1

*Stay in the 80-100+% range

B: Metcon (No Measure)

Full TABATA (8 Rounds) for each movement. Complete in any order.

Chin over the pull up Bar Holds

Rest 1min

GHD Hip Extension

Rest 1min

DB Alt Renegade Rows (R+45/25, Rx 35/15)