May 19, 2016 - No Comments!

5.19.16

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Back Squat

Every 2min, for 10min (5 sets):

Back Squat

*Set 1 – 6 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 2 reps @ 85%

*Set 4 – 2 reps @ 90%

*Set 5 – 1 rep @ 95%

*Record 95%

followed by…

One set of:

Back Squat x Max Unbroken Reps @ 90%

(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 15min:

20 DB Box Step-Ups (R+20″ box both men & women; Rx16″ box both men & women) (R+55/35, Rx 45/25)

20 DB Renegade Rows

40 Double-Unders (Scale 80 Singles +20 Attempts of DU)

Published by: Staff in Uncategorized

Leave a Reply

It's not going to be easy, it's going to be worth it.

Close

Give us a call or shoot us a text

650-218-5836

Send us an email

breanne@hgxfit.com

Drop on by

551 Taylor Way unit 3, 4, 5 & 6
San Carlos, CA
94070

 
[contact-form-7 id="4893" title="Sign up"]