HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
MIdliine
Accumulate 2 Minutes in an L-Sit on b/t boxes
*Every Break: 5 Tempo Hip Extensions (5sec negative, normal speed up)
B: Metcon (Weight)
Barbell Cycle
On the Minute x 7:
Minute 1: 7 Hang Squat Cleans + 1 Push Jerk
Minute 2: 6 Hang Squat Cleans + 2 Push Jerk
Minute 3: 5 Hang Squat Cleans + 3 Push Jerks
Minute 4: 4 Hang Squat Cleans + 4 Push Jerks
Minute 5: 3 Hang Squat Cleans + 5 Push Jerks
Minute 6: 2 Hang Squat Cleans + 6 Push Jerks
Minute 7: 1 Hang Squat Clean + 7 Push Jerks
Third iteration in this complex. Aim is to increase our percentage 2-4% from last.
C: Metcon (Time)
Teams of 2 (30 Minute Cap)
2 Rounds:
400m Team Run
70/50 Cal Row Bike Ski
Directly Into...
14 Clean and Jerks (R+115/75, Rx 95/65)
14 Clean and Jerks (R+135/95, Rx 115/75)
14 Clean and Jerks (R+155/105, Rx125/85)
14 Clean and Jerks (R+185/135, Rx135/95)
14 Clean and Jerks (R+205/145, Rx155/115)
*Single barbell if possible
Published by: Breanne Feudale in Uncategorized