HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Back Squat

Every 2min, for 10min (5 sets):

Back Squat

*Set 1 – 6 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 2 reps @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 90%

followed by…

Weightlifting

Back Squat

One set of:

Back Squat x Max Unbroken Reps @ 80% 1RM

(athletes are allowed only on full breathing cycle at the top of the lift –

exhale, inhale, brace and descend – once more rest is taken at the top,

the set is over)

Metcon

B: Metcon (Time)

11 Thrusters (R+175/115, Rx145/95)

22 Toes to Bar

9 Thrusters

18 Toes to Bar

7 Thrusters

14 Toes to Bar

5 Thrusters

10 Toes to Bar