HomeGrown CrossFit - CrossFit

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A: Back Squat (Tempo - Deload)

On the Minute x 10:

1 Pausing ""One and One Quarter"" Squat Video

Sets 1-2: 50%

Sets 3-4: 53%

Sets 5-6: 56%

Sets 7-8: 59%

Sets 9-10: 62%

* Squat to full depth, stand to about parallel, return to full depth, then stand to full extension. There are pauses built in at two locations:

Pause for 2 sec in the bottom of the initial squat

Pause for 2 sec at the top of the ""one quarter"" squat

Record: Set 10

B: Metcon (No Measure)

5 Rounds
1 Minute Wallballs (R+20/14, Rx 16/12)

1 Minute DB Power Snatches (R+50/35, Rx 40/25)

1 Minute Row Bike Ski

1 Minute Rest

Strategy Tips:

*Complete 2 rounds of :20 sec on & :10 sec off on the Wallballs and DB power snatches. Finish out with 1 min straight Row Bike Ski.

*Complete 1 set of :40 sec on & :20 sec off on the Wallballs and DB power snatches. Finish out with 1 min Row Bike Ski.

B2: Metcon (AMRAP - Rounds and Reps)

Home Workout
AMRAP 10

:30 Wall Sit w/ DB Hold

20 Sit Ups

100m Sprint