HomeGrown CrossFit - Level 1 Group Class
Weightlifting
A: Front Squat
Every 2 min, for 16 min (8 sets):
Front Squat
*Set 1 – 3 reps @ 65%
*Set 2 – 3 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 2 reps @ 90%
*Set 7 – 4 reps @ 85%
*Set 8 – 6 reps @ 80%
*Record heaviest
Metcon
B: Metcon (AMRAP - Rounds and Reps)
In teams of 2, alternating full rounds, race through as many rounds and reps as possible in 12 min of:
1 Power Clean (R+155/105, Rx125/85)
2 Front Squats
4 Front-Racked Reverse Lunges
8 Push ups
*Recored total rounds and reps together
Published by: Staff in Uncategorized