February 4, 2020 - No Comments!


HomeGrown CrossFit - CrossFit

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A: Push Press (10 Rep )

Establish a 10 Rep Max Push Press.

It may be helpful to follow the following sets when building:

4 sets of: 5-6 Reps

1-2 Attempts: 10RM

Completing several sets of 4-6 reps allows you to gradually build in weight without burning out for your 10RM attempts.

Aim for 2-3, 10 Rep attempts as build to our heaviest lift.

B: Metcon (Time)


Wallballs (R+20/14, Rx 16/12)

Pull-ups Rx+ Chest to Bar

Thrusters (R+95/65, Rx 75/55)

Box Jumps (R+24/20, Rx 20/16)

Kettlebell Swings (R+53/35, Rx44/26)

Published by: Breanne Feudale in Uncategorized

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