HomeGrown CrossFit - CrossFit
A: Metcon (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: *See previous weeks
C: Metcon (Time)
"17.1" CAP 20 MIN
RX
10 Alt DB Snatch 50/35lbs
15 Burpee Box Jump Overs 24/20
20 DB Snatch
15 Burpee Box Jump Overs
30 DB Snatch
15 Burpee Box Jump Overs
40 DB Snatch
15 Burpee Box Jump Overs
50 DB Snatch
15 Burpee Box Jump Overs
(*Box Facing Burpees for all divisions)
* DO NOT DROP THE DBs
INT
10 Alt DB Snatch 35/20lbs
15 Burpee Box Jump Overs 24/20
20 DB Snatch
15 Burpee Box Jump Overs
30 DB Snatch
15 Burpee Box Jump Overs
40 DB Snatch
15 Burpee Box Jump Overs
50 DB Snatch
15 Burpee Box Jump Overs
*Step ups OK
S
10 Alt DB Snatch 35/20lbs
15 Burpee Box Jump Overs 20/20
20 DB Snatch
15 Burpee Box Jump Overs
30 DB Snatch
15 Burpee Box Jump Overs
40 DB Snatch
15 Burpee Box Jump Overs
50 DB Snatch
15 Burpee Box Jump Overs
*Step up OK
Published by: Breanne Feudale in Uncategorized