HomeGrown CrossFit - CrossFit
A: Thruster ( On the Minute x 7: )
Minute 1: (R+115/75, Rx 95/65)
Minute 2: (R+125/85, Rx105/75)
Minute 3: (R+135/95, Rx 115/85)
Minute 4: (R+135/95, Rx 115/85)
Minute 5: (R+135/95, Rx 115/85)
Minute 6: (R+125/85, Rx105/75)
Minute 7: (R+115/75, Rx 95/65)
*Within each minute, you’ll complete one single unbroken set at the listed weight
Once the bar hits the ground, you’ll rest until the next minute begins.
*In other words, there are a total of 7 sets across the EMOM, where you’ll push for max reps at each
*change out weights during your rest
*Choose your weights based on the following; Fresh and unbroken
1st Barbell: A weight that you could cycle for 21+ reps.
2nd Barbell: A weight that you could cycle for 15+ reps.
3rd Barbell: A weight that you could cycle for 9+ reps
Note: Record heaviest weight/reps
B: Metcon (Time)
(25 min Cap)
20 DB single arm Push Presses (10R/10L)
30 DB single Box Step-ups (R+50/35, Rx 40/25) (R+24/20, Rx20/16″) (hold db anyway you want)
Published by: Breanne Feudale in Uncategorized
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