HomeGrown CrossFit - CrossFit
A: Hang Clean
On the 1:30 x 6 Sets:
Clean Pull
Hang Clean Pull
Hang Squat Clean
Set 1: 50%
Set 2: 53%
Set 3: 56%
Sets 4-6: 60%
*Percentages based off your 1RM Hang Squat Clean
Record: Sets 4-6
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 15min
15 Cals Row Bike or Ski
20 DB Single Arm Bench Press (10 Right, then 10 Left) (R+50/35, Rx 40/25) *Can be done from floor or on Bench
25 Russian KB Swings (R+70/53, Rx 53/44)
:30 Plank (R+ on Rings w/ external rotation)
Published by: Breanne Feudale in Uncategorized