HomeGrown CrossFit - CrossFit
A: Clean and Jerk
Every 2 Min for 6 sets complete the following
5 x Deadlifts
3 x Hang Power Cleans
1 x Split Jerk
Moderate weight, focus on skill sets
Record heaviest set
B: Metcon (3 Rounds for reps)
Conditioning
AMRAP4
12 DL (R+115/75, Rx 95/65)
9 Hang Power Cleans
6 Push Jerks
Rest 3 min
AMRAP4
12 DL (R+ 135/95, Rx 115/75)
9 Hang Power Cleans
6 Push Jerks
Rest 3 min
AMRAP4
12 DL (R+155/105, Rx 125/85)
9 Hang Power Cleans
6 Push Jerks
C: Metcon (No Measure)
Midline Conditioning
If time coaches choose
Published by: Breanne Feudale in Uncategorized