January 8, 2020 - No Comments!


HomeGrown CrossFit - CrossFit

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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

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