HomeGrown CrossFit - CrossFit

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A: Front Squat (On the 1:30 x 7 Sets)

Set 1 (On the 0:00): 3 Reps @ 77%

Set 2 (On the 1:30): 1 Rep @ 82%

Set 3 (On the 3:00): 3 Reps @ 77%

Set 4 (On the 4:30): 1 Rep @ 85%

Set 5 (On the 6:00): 3 Reps @ 77%

Set 6 (On the 7:30): 1 Rep @ 88%

Set 7 (On the 9:00): 12 Reps @ 62%

Note: Record Set 6

B: Metcon (3 Rounds for reps)

AMRAP 3:

Max Rounds of Macho Man (R+135/95, Rx 115/75)

Rest 3 Minutes

AMRAP 3:

Max Rounds of Macho Man (R+155/105, Rx125/85)

Rest 3 Minutes

AMRAP 3:

Max Rounds of Macho Man (R+185/135, Rx155/115)

1 "Macho Man" complex is:

3 Power Cleans

3 Front Squats

3 Push Jerks

*Let’s choose our barbell weights based off the following recommendations:

-1st Round: Lighter weight that you see yourself being able to complete around 6+ rounds (1 Round Every :30 Seconds)

-2nd Round: Moderate weight that you see yourself being able to complete around 4+ rounds (1 Round Every :45 Seconds)

-3rd Round: Moderately Heavy weight that you see yourself being able to complete around 3+ rounds (1 Round Every Minute)