February 5, 2019 - No Comments!


HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Coaches warm up

B: Back Squat

"Die Set"

Choose a weight you believe you can hit for 8-12 reps

Warm up sets:

8 reps @50% of working weight – Slow controlled pause squats

6 reps @75% – Focus on speed

Working set aka Die Set:

Max effort reps at chosen weight. If you get over 15 reps, you went too light.

C: Metcon (4 Rounds for reps)

Every 3 min for 12 min (4 Rounds)

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

15 Burpees

15 KBS

Published by: Breanne Feudale in Uncategorized

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