March 17, 2020 - No Comments!


HomeGrown CrossFit - CrossFit

View Public Whiteboard

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:


*1 Inch Above the Knee


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


5 Rounds For Time:

60 Lateral Line Hops

40 Step-Back Lunges

20 Burpees

Published by: Breanne Feudale in Uncategorized

Leave a Reply

Come on in. Your first class is on us


Give us a call or shoot us a text


Send us an email

Drop on by

551 Taylor Way
San Carlos, CA

[contact-form-7 id="4893" title="Sign up"]