July 23, 2018 - No Comments!

7.23.18

HomeGrown CrossFit - CrossFit

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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

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