HomeGrown CrossFit - CrossFit
A: Power Clean (Complex)
On the 1:30 x 5 Sets:
3-Position Power Clean
3 Push Jerks
The 3 Positions we're looking for in the Power Clean are:
*Pockets
*1 Inch Above the Knee
*Floor.
Set 1: 50%
Set 2: 55%
Set 3: 60%
Set 4-5: 60-65%
Record: Set 5
B: Metcon (AMRAP - Reps)
Ascending Ladder for 7 Minutes:
3 Clean and Jerks (R+135/95, Rx 115/75)
3 Toes to Bar
6 Clean and Jerks
6 Toes to Bar
9 Clean and Jerks
9 Toes to Bar
...
Add (3) Reps to Each Movement Until Time Cap
*Scale Clean and Jerks to something you could 12+ Unbroken Reps fresh
*Scale to Toes to Bar to something you could get 15+ Unbroken Reps (Hanging Knee Raise or V-Ups)
B2: Metcon (Time)
Home Workouts
B2) Home Fit
5 Rounds For Time:
60 Double-Unders
40 Step-Back Lunges
20 Burpees
NO EQUIPMENT
5 Rounds For Time:
60 Lateral Line Hops
40 Step-Back Lunges
20 Burpees
Published by: Breanne Feudale in Uncategorized