HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

1 Steady Round (empty bar or PVC)
5 Good Mornings

5 Snatch grip behind the head press

5 OHS

5 Snatch Balance

B: Snatch (Barbell Cycling)

On the 2:30 x 5 Sets:

3-Position Power Snatch

3-Position Squat Snatch

Barbell load - 55% of 1RM Snatch

This complex involves a total of (6) reps.

1 High Hang Power Snatch (pocket-level)

1 Hang Power Snatch (knee-level)

1 Power Snatch (from the floor)

1 High Hang Squat Snatch (pocket-level)

1 Hang Squat Snatch (knee-level)

1 Squat Snatch (from the floor

C: Metcon (5 Rounds for reps)

On the 4:00 x 5 Rounds
9 Box Jump Overs (R+30/24,Rx24/20)

15 DB Front Squats (R+50/35, Rx 40/25)

100m Sprint