HomeGrown CrossFit - CrossFit

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A: Push Jerk (On the 1:30 x 6 Sets:)

Set 1: 11 Deadlifts + 11 Push Jerks

Set 2: 11 Deadlifts + 9 Push Jerks

Set 3: 11 Deadlifts + 7 Push Jerks

Set 4: 11 Deadlifts + 5 Push Jerks

Set 5: 11 Deadlifts + 3 Push Jerks

Set 6: 11 Deadlifts + 1 Push Jerk

*Start your first set between 40-50% of your 1RM Push Jerk

*The goal here is to gradually increase the load as the Push Jerk reps decrease.

*With rest built in, we recommend pushing for unbroken sets of Push Jerks

Note: Record Set 6 Push Jerk

B: Metcon (Time)

3 Rounds: (22 min Cap)
50/35 Cal Row Bike Ski

35 Box Jump Overs (R+24/20, Rx20/16)

20 Double Dumbbell Power Cleans (R+50/35, Rx 40/25)

B2: Metcon (Time)

Home Workout
3 Rounds

800m Run

35 Box Jumps or Jump Squats

20 DB Power Cleans or Med Ball Cleans