July 29, 2016 - No Comments!

7.29.16

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Power Clean

EMOM 12min:

1 Power Clean

*Set 1 – 60%

*Set 2 – 65%

*Set 3 – 70%

*Set 4 – 75%

*Set 5 – 80%

*Set 6 – 85%

*Sets 7-12 – 85+%

*Record heaviest set

B: Metcon (Time)

3 Rounds of:

10 Dumbbell Hang Sq Clean & Jerks (R+60/40, Rx 50/30)

50 Double-Unders (Scale 100 Singles +25 Attemps of DU)

C: Metcon (Weight)

3 Rounds of:

8 Bench DB Single-Arm DB Row

60sec Face-Up Chinese Planks

Published by: Staff in Uncategorized

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