HomeGrown CrossFit - CrossFit
A: Front Squat
On the 1:30 x 7 Sets
Set 1 (On the 0:00): 3 Reps @ 75%
Set 2 (On the 1:30): 1 Rep @ 80%
Set 3 (On the 3:00): 3 Reps @ 75%
Set 4 (On the 4:30): 1 Rep @ 83%
Set 5 (On the 6:00): 3 Reps @ 75%
Set 6 (On the 7:30): 1 Rep @ 86%
Set 7 (On the 9:00): 12 Reps @ 60%
*Percentages Based On 1RM Front Squat
Record: Set 6 1rep @ 86%
B: Metcon (Time)
"FRAN COMPLEX"
6 Bar Muscle-ups
9 Chest to Bar Pull-ups
12 Pull-ups
21 Thrusters (R+115/75, Rx 95/65)
6 Bar Muscle-ups
9 Chest to Bar Pull-ups
12 Pull-ups
15 Thrusters
6 Bar Muscle-ups
9 Chest to Bar Pull-ups
12 Pull-ups
9 Thrusters
*MU (Scale to Strict C2B or banded C2B), C2B (Scale to Strict Pull-ups, Banded pull ups), Pull ups (Scale to Jumping pull ups)
Note: R+ = MU, Rx = Chest 2 Bar
Published by: Breanne Feudale in Uncategorized