March 17, 2020 - No Comments!

3/17/2020

HomeGrown CrossFit - CrossFit

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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

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