HomeGrown CrossFit - CrossFit

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A: Power Clean (Oly Cycling)

On the 2:30 x 6 Sets:

3-Position Power Clean*

Split Jerk (Drop Barbell)

Power Clean

Split Jerk

Start at 50% of 1RM and build to a heavy for the day.

*1st Pause (2 Sec): Just Below Knee Level

2nd Pause (2 Sec): Jumping Position (Pockets)

3rd Pause (2 Sec): Catch Position

Note: Record heaviest set

B: Metcon (3 Rounds for reps)

AMRAP 5:

500m Run

1 Round of Chest to Bar Cindy**

AMRAP Clean and Jerks (R+135/95, Rx 115/75)

Rest 3 Min

AMRAP 5:

400m Run

2 Rounds of Chest to Bar Cindy

AMRAP Clean and Jerks (155/(R+155/105, Rx125/85)

Rest 3 min

AMRAP 5:

250m Run

3 Rounds of Chest to Bar Cindy

AMRAP Clean and Jerks (R+185/135, Rx155/115)

**CINDY 5 pull up 10 push ups 15 air squats

Note: Record Each RD AMRAP of C&J