October 26, 2015 - No Comments!


HomeGrown CrossFit - Level 1 Group Class

This is the Last week of the Lurong Challenge

A: Hang Clean (EMOM for 10min:)

Even Min – 1 Hang Sq Clean + 1 Power Clean + 1 Sq Clean

(build to work as heavy as possible)

Odd Min – 5-10 Ring Dips

A: Metcon (AMRAP - Reps)

Against a 3-minute running clock, complete as many rounds through the following ladder:

1 Hang Power Clean + 1 Front Squat

1 Hang Power Clean + 2 Front Squats

1 Hang Power Clean + 3 Front Squats etc...

Rest 3 minutes between sets, and complete a total of 3 Rounds.

*Recommended wt. (R+175/115, Rx145/95)

*Record total reps

Published by: Staff in Uncategorized

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551 Taylor Way unit 3, 4, 5 & 6
San Carlos, CA

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