February 9, 2020 - No Comments!


HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Clean and Jerk (Complex)

On the 1:30 x 7 Sets:

1 Power Clean

1 Front Squat

1 Push Jerk

1 Cluster

*Can drop bar following the Push Jerk

Set 1: 50% of 1RM Clean and Jerk

Set 2: 55% of 1RM Clean and Jerk

Set 3: 60% of 1RM Clean and Jerk

Set 4: 65% of 1RM Clean and Jerk

Sets 5-7: 70% of 1RM Clean and Jerk

Note: Record set 7

B: Metcon (Time)

10 Power Cleans (R+155/105, Rx125/85)

50 Air Squats

10 Front Squats

50 Air Squats

10 Push Jerks

50 Air Squats

Published by: Breanne Feudale in Uncategorized

Leave a Reply

It's not going to be easy, it's going to be worth it.


Give us a call or shoot us a text


Send us an email


Drop on by

551 Taylor Way
San Carlos, CA

[contact-form-7 id="4893" title="Sign up"]