HomeGrown CrossFit - CrossFit
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
Published by: Breanne Feudale in Uncategorized