HomeGrown CrossFit - CrossFit
A: Back Squat
With a Running Clock:
On the 0: 9 Reps @ 70%
On the 2: 7 Reps @ 77%
On the 4: 5 Reps @ 84%
On the 6: 3 Reps @ 89%
On the 8: 1 Rep @ 96%
On the 9: 1 Rep @ 99%
On the 10: 1 Rep @ 102%
On the 11: 1 Rep @ 105%
On the 12: 1 Rep @ 108%
Week #1 of our newest squat cycle, where we start with higher volume at lower weights, to five heavy singles. The first four sets are completed "On the 2:00", then transition to five sets of singles "On the 1:00". We'll be repeating this exact rep scheme next week.
*Numbers are based off of your 5 Rep Max Back Squat. *If don't know 5 Rep Max, use 90% of your 1 Rep Max.
Note: Record Set #12 or heaviest single.
B: Metcon (5 Rounds for time)
On the 5:00 x 5 Rounds:
6 Power Snatches (R+115/75, Rx 95/65)
15/12 Cal Row Bike Ski (Scale to 12/10 Cal)
6 Overhead Squats
250m Run
*Try to finish each round in 4 min to allow at least 1 min rest
Published by: Breanne Feudale in Uncategorized