HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Metcon (3 Rounds for reps)

[On the 0:00]

AMRAP 3:

3 Power Cleans (R+135/95, Rx 115/75)

3 Front Squats

3 Push Jerks

Rest 3 Minutes

AMRAP 3:

3 Power Cleans (R+155/105, Rx125/85)

3 Front Squats

3 Push Jerks

Rest 3 Minutes

AMRAP 3:

3 Power Cleans (R+185/125, Rx155/105)

3 Front Squats

3 Push Jerks

Rest at 15:00

B: Metcon (Weight)

Barbell/Complex
[On the 20:00]

7 Minutes to Build to a Heavy Complex:

1 Power Clean

3 Front Squats

1 Shoulder to Overhead

C: Metcon (No Measure)

Midline Recovery
3 Rounds Not For Time:

9 Strict Toes to Bar

12 Supermans

15 Hollow Rocks

*Pause 1 Second at the Top of Each Supermans