July 30, 2019 - No Comments!

7/31/2019

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

Alternating "On the Minute" x 8 (4 Rounds):

Minute 1 - 2 Jerk Drives + 1 push Jerk

Minute 2 - :30s Barbell Overhead Hold

B: Metcon (5 Rounds for reps)

All with a running clock max reps - 5 Rounds
:30s Max DL

Rest :30s

:30s Max push Jerk

Rest :30s

Weights change after each round, climbing from "light-moderate-heavy-moderate-light."

Male R+135-155-185-155-135

Male Rx 115-125-155-125-115

Female R+ 95-105-125-105-95

Female Rx- 75-85-105-85-75

C: Metcon (Time)

50/35 Calorie Bike or Row

... Directly into:

100-80-60-40-20 - Double-Unders

50-40-30-20-10 - AbMat Sit-Ups

... Directly into:

50/35 Calorie Bike or Row

Published by: Breanne Feudale in Uncategorized

Leave a Reply

The dream is free. The hustle is sold separately.

Close

Give us a call or shoot us a text

650-218-5836

Send us an email

breanne@hgxfit.com

Drop on by

551 Taylor Way unit 3, 4, 5 & 6
San Carlos, CA
94070

 
[contact-form-7 id="4893" title="Sign up"]