HomeGrown CrossFit - CrossFit
A: Power Clean (Complex)
On the 2:00 x 5 Sets:
1 "3-Pause" Power Clean
1 Power Clean
*1st Pause (2 Sec): Just Below Knee Level
2nd Pause (2 Sec): Jumping Position (Pockets)
3rd Pause (2 Sec): Catch Position
Note: Record heaviest complex
B: Metcon (Time)
4 Rounds:
10 Single Arm DB Hang Clean and Jerk - 5R, then 5L (R+50/35, Rx 40/25)
250m Run
30 V-ups
Directly Into...
4 Rounds:
10 DB Alt Single Arm Snatch
15/12 Cal Row Bike Ski
30 Alt Step Forward Lunges *only one DB hold any way you want
Published by: Breanne Feudale in Uncategorized