February 27, 2020 - No Comments!

2/28/2020

HomeGrown CrossFit - CrossFit

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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

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