HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
3 Rounds
1 Minute Cardio (Run, Rope, Jacks, mt. Climbers)
10 Lateral Jumps over DB BB KB
6 DB KB BB Power Cleans
6 DB KB BB Push Press
10 Push-ups
B: Metcon (Time)
100 DB KB BB Power Clean and Jerks Video
*On The Minute - 5 Lateral Burpees over DB KB BB
Stimulus:
3, 2, 1 go you will start with 5 lateral Burpees over object
*No need to extend the hips fully on our Burpees
Once you've completed 5 Burpees immediately move into Clean and Jerks
*DB will start with each head of the dumbbell on the ground, move to the shoulder, and finish locked out over head with a full hip extension at the top
*Let's choose a DB KB BB weight that would allow you to hit 20+ reps when fresh
*When Minute 1 hits- you will complete 5 more Burpees then move back to the DB KB BB
*Continue to move through the two movements until you've completed 100 Clean and Jerks
*Your score will be however long it takes you to finish 100 Clean and Jerks
Published by: Breanne Feudale in Uncategorized