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 @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Record heaviest wt.
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 87%
(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)
40 Wall Ball (R+20/14, Rx 16/12)
400m Run
40 Burpees
400m Run
40 Wall Ball
Published by: Staff in Uncategorized