HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
Clean and Jerk
Clean Primer
3 Sets of 3 - Tall Cleans
*The tall clean is an abbreviated clean variation in which the pull under the bar is isolated
B: Hang Clean
EMOM x 6:
1 Clean Pull
1 Hang Squat Clean
1 Split Jerk
*start at 70% of HSC and build
Note: Record heaviest set
C: Metcon (Weight)
Barbell Complex
On the min for 11min
Min #1 - 6 Hang Squat Cleans + 1 Push Jerk
Min #2 - 5 Hang Squat Cleans + 2 Push Jerks
Min #3 - 4 Hang Squat Cleans + 3 Push Jerks
Min #4 - 3 Hang Squat Cleans + 4 Push Jerks
Min #5 - 2 Hang Squat Cleans + 5 Push Jerks
Min #6 - 1 Hang Squat Clean + 6 Push Jerks
Min #7 - 2 Hang Squat Cleans + 5 Push Jerks
Min #8 - 3 Hang Squat Cleans + 4 Push Jerks
Min #9 - 4 Hang Squat Cleans + 3 Push Jerks
Min #10 - 5 Hang Squat Cleans + 2 Push Jerks
Min #11 - 6 Hang Squat Cleans + 1 Push Jerk
* 65% of 1RM
Published by: Breanne Feudale in Uncategorized