June 10, 2020 - No Comments!

6/10/2020

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

3 Rounds
10 DB KB BB Push Press

20 Alt Reverce Lunges

200m Run or 25 Jacks or Mt Climbers

B: Power Snatch

EMOM x 5 Sets

1 Rep, Building Across

*if you dont have extra wt. to build work on technique

C: Metcon (Time)

AMRAP 2

35 Double Unders (35 single unders, 35 line hopes)

5 Lateral DB Burpees

Max Plate Devil’s Press or DB Devil’s Press in Time Remaining

Rest 2 Minutes

AMRAP 2

35 Double Unders

5 Lateral DB Burpees

Max Devil’s Press in Time Remaining

Rest 2 Minutes

AMRAP 2

35 Double Unders

5 Lateral DB Burpees

Max Devil’s Press in Time Remaining

Rest 2 Minutes

AMRAP 3

35 Double Unders

5 Lateral DB Burpees

Max Devil’s Press in Time Remaining

*the goal is 50 Devil’s Press or 15 min time cap

*The first three intervals last for 2 min, with the final lasting 3 min

*There is 2 min of rest between intervals

*After completing the DU and lateral DB burpees, you’ll complete as many Devil’s Press as your can with the remaining time

*Your workout will continue until you have finished 50 total Devil’s Press

*As a recap, the workout flows as follows:

AMRAP 2

Rest 2 Minutes

AMRAP 2

Rest 2 Minutes

AMRAP 2

Rest 2 Minutes

AMRAP 3

*Record the total time (including rest) it takes to complete the 50 reps

*If you do not finish the Devil’s Press after the final AMRAP 3 is over, write your score as 15:00 and note total reps completed

*** Suggested wt ***

Plate (R+45/35, Rx35/25)

Double Db (R+50/35, Rx 40/25)

C: Metcon (Time)

AMRAP 2

35 Double Unders (35 single unders, 35 line hopes)

5 Lateral DB Burpees

Max Plate Devil’s Press or DB Devil’s Press in Time Remaining

Rest 2 Minutes

AMRAP 2

35 Double Unders

5 Lateral DB Burpees

Max Devil’s Press in Time Remaining

Rest 2 Minutes

AMRAP 2

35 Double Unders

5 Lateral DB Burpees

Max Devil’s Press in Time Remaining

Rest 2 Minutes

AMRAP 3

35 Double Unders

5 Lateral DB Burpees

Max Devil’s Press in Time Remaining

*the goal is 50 Devil’s Press or 15 min time cap

*The first three intervals last for 2 min, with the final lasting 3 min

*There is 2 min of rest between intervals

*After completing the DU and lateral DB burpees, you’ll complete as many Devil’s Press as your can with the remaining time

*Your workout will continue until you have finished 50 total Devil’s Press

*As a recap, the workout flows as follows:

AMRAP 2

Rest 2 Minutes

AMRAP 2

Rest 2 Minutes

AMRAP 2

Rest 2 Minutes

AMRAP 3

*Record the total time (including rest) it takes to complete the 50 reps

*If you do not finish the Devil’s Press after the final AMRAP 3 is over, write your score as 15:00 and note total reps completed

*** Suggested wt ***

Plate (R+45/35, Rx35/25)

Double Db (R+50/35, Rx 40/25)

D: Metcon (AMRAP - Rounds and Reps)

AMRAP 7
7 Close Grip Pushups

7 Wide Grip Pushups

7 Hand-Release Pushups

30 Banded Pull-Aparts

Published by: Breanne Feudale in Uncategorized

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