December 28, 2016 - No Comments!

12.28.16

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Bench Press

A.

Every 4min, for 16min (4 sets) of BP and Pull ups:

6-8 Bench Press

*Build up in wt

Pull-ups

Then

Max Pull-Ups (OR…Strict Max Pull-Ups)

B: Metcon (Time)

R+50, Rx30 Push-Ups

250m Run

30 KBS (R+70/53, Rx 53/44)

250m Run

R+50, Rx30 Push-Ups

250m Run

30 KBS

250m Run

Metcon (No Measure)

OLY CLASS OLNY

No Feet Snatch 60/3 70/3, (80/3)4

Power Clean + Front Squat 60/1+2, 70/1+2 80/1+2, (85/1+2)4

Jerk 60/3, 70/3, (80/3)4

Published by: Breanne Feudale in Uncategorized

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