February 12, 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 (3 Rounds for reps)

AMRAP 4min x 3 (16min Total)
15 Power Snatch(R+75/55, Rx 65/45)

15 Box Jump Overs (R+24/20, Rx20/16″)

15 Push Ups

Rest 2:00

Published by: Breanne Feudale in Uncategorized

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