December 22, 2019 - No Comments!

12.23.2019

HomeGrown CrossFit - CrossFit

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A: Back Squat (Wave (20min Cap))

% are off your 5RM Max or about 87% of 1RM

Back Squat Waves (Week #2)

WAVE #1

Set 1: 6 Reps @ 72%

Set 2: 4 Reps @ 78%

Set 3: 2 Reps @ 84%

Rest 2 Min

WAVE #2

Set 4: 6 Reps @ 78%

Set 5: 4 Reps @ 84%

Set 6: 2 Reps @ 90%

Rest 2 Min

WAVE #3

Set 7: 6 Reps @ 84%

Set 8: 4 Reps @ 90%

Set 9: 2 Reps @ 96%

Record Set 9, 2reps at 96%

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 10MIN
6 Power Snatches (R+95/65, Rx 75/55)

9 Overhead Squats

12 Box Jumps (R+24/20, Rx20/16)

Published by: Breanne Feudale in Uncategorized

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