HomeGrown CrossFit - Level 1 Group Class
Remember there is not 6:30pm class on Fridays
A: Ring Dips (R+ 8reps, Rx6reps, Scaled 6reps w/band)
1a) 3 Rounds not for time
Paused Strict Ring Dips (3 count pause in bottom, 3 count pause at lockout
R+ (add wt if 8 UB with pauses is too easy)
-Rest 1min
Overhead Squat (3 Jerk Grip BTN Push Press + 2 Jerk Grip OHS )
1b) 3 Rounds
-heaviest possible
-Rest 1min
*1a&1b means alternate 1a and 1b until done
B: Metcon (Time)
7 Rounds
4 T&G Power Clean & Push Jerks (begin @ R+155/105, Rx125/85#)
Run 200m
Strict Pull-ups (R+4 ,Rx2, Scaled 5 w/ band)
Bar MU (R+3, Rx1, Scaled 0)
Rest 1:00 after each round
*Increase load R+10#, Rx5# each round until you cannot complete 4 reps, then lower weight by 10# and use for the remainder of the workout.
*25min time cap
Published by: Staff in Blog
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