July 16, 2019 - No Comments!


HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Pausing Overhead Squats
5 Sets of 1 Rep (empty bar or very light weight)

There are (4) pauses, each for a single second.

Pause #1 - 1/4 of the way down (quarter squat)

Pause #2 - Halfway down (parallel)

Pause #3 - Absolute bottom of squat

Pause #4 - Halfway up (parallel)

B: Squat Snatch

Pausing 3-Position Squat Snatch

On the 2:00 x 5 Sets:

1 High Hang Squat Snatch (pockets)

1 Hang Squat Snatch (knee-level)

1 Low-Hang Squat Snatch (shin, but not floor)

On each rep, pause for a full 2s in the catch position (bottom of squat) before standing.

* build up if perfect

Note: Record heaviest complex

C: Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Published by: Breanne Feudale in Uncategorized

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