April 27, 2016 - No Comments!

4.27.16

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%

*Recored heaviest

followed by…

Weightlifting

Back Squat

One set of:

Back Squat x Max Unbroken Reps @ 83%

(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 (5 Rounds for time)

Every 3min, for 15min (5 sets) for times:

250m Run

8 Front Squats (R+175/115, Rx145/95)

12 Toes to Bar

*if you do not finish all reps in 3min start back at run

Published by: Staff in Uncategorized

Leave a Reply

Come on in. Your first class is on us

Close

Give us a call or shoot us a text

650-218-5836

Send us an email

breanne@hgxfit.com

Drop on by

551 Taylor Way unit 3, 4, 5 & 6
San Carlos, CA
94070

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