HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
Clean Technique
5 Sets of the Complex:
Pausing High Hang Squat Clean (2s in bottom)
Pausing Front Squat (2s in bottom)
High Hang Squat Clean
Front Squat
*Build up if possible
B: Hang Clean (On the Minute x 7)
Min #1 - 7 Hang Squat Cleans + 1 Push Jerk
Min #2 - 6 Hang Squat Cleans + 2 Push Jerk
Min #3 - 5 Hang Squat Cleans + 3 Push Jerks
Min #4 - 4 Hang Squat Cleans + 4 Push Jerks
Min #5 - 3 Hang Squat Cleans + 5 Push Jerks
Min #6 - 2 Hang Squat Cleans + 6 Push Jerks
Min #7 - 1 Hang Squat Clean + 7 Push Jerks
* go heavier than last week
C: Metcon (10 Rounds for reps)
Bergeron Beep Test
EMOM till failure or 10 Rounds
7 Thrusters (R+75/55, Rx 65/45)
7 Pull-Ups
7 Burpees
Published by: Breanne Feudale in Uncategorized