February 27, 2020 - No Comments!

2/27/2020

HomeGrown CrossFit - CrossFit

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A: Hang Clean

On the 1:30 x 6 Sets:

Clean Pull

Hang Clean Pull

Hang Squat Clean

Set 1: 50%

Set 2: 53%

Set 3: 56%

Sets 4-6: 60%

*Percentages based off your 1RM Hang Squat Clean

Record: Sets 4-6

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 15min
15 Cals Row Bike or Ski

20 DB Single Arm Bench Press (10 Right, then 10 Left) (R+50/35, Rx 40/25) *Can be done from floor or on Bench

25 Russian KB Swings (R+70/53, Rx 53/44)

:30 Plank (R+ on Rings w/ external rotation)

Published by: Breanne Feudale in Uncategorized

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