HomeGrown CrossFit - CrossFit
A: Metcon (Weight)
Barbell Complex
Clean Pull + Squat Clean + Front Squat (3 sec pause at bottom) + Push Press + Split Jerk.
Working load 60-70% of Clean, work up in weight if need be.
Rest as needed between sets. 20 min of work/rest
B: Front Squat
9 Sets of 3 reps
Sets 1 - 3 @ 77%
Sets 4 - 6 @ 82%
Sets 7 - 9 @ 87%
Rest 1 to 2 min between Sets.
Record Sets 7 - 9
Published by: Breanne Feudale in Uncategorized