HomeGrown CrossFit - Level 1 Group Class
A: Power Clean
Every 2min, for 20min (10 sets):
Power Clean x 1.1
(rest 10sec between singles, and build to today’s heavy over the course of the 10 sets)
B: Metcon (Weight)
In teams of 2, alternate sets to complete 4 Rounds each of:
3 Hang Power Cleans
2 Alternating Reverse Lunges
1 Shoulder to Overhead
Choose the heaviest load you can successfully complete without dropping the barbell.
*Record wt. and time together in notes.
C: Metcon (No Measure)
10 Supine Ring Row @ 2111
40-60sec Hollow Holds
*prescribed tempo – 2sec descent, 1sec hold in the bottom, 1sec up, then 1sec pause before beginning the next rep.
Published by: Breanne Feudale in Uncategorized