HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Deadlift

Deadlift:

*Set 1 – 5 reps @ 75-80%

*Set 2 – 3 reps @ 80-85%

*Set 3 – 1 rep @ 85-90%

*Set 4 – 5 reps @ 80-85%

*Set 5 – 3 reps @ 85-90%

*Set 6 – 1 rep @ 90+%

Rest 3mins between sets and use that time to practice skills on the rings – muscle-ups or low-ring muscle-up progressions.

*Record Set 6

B: Metcon (Time)

3 Rounds:

400m Run

15 Box Jumps (R+24/20″, Rx20/16")

R+15, Rx10 Strict Handstand Push-Ups

Time cap:12min

Metcon (No Measure)

ONLY CLASS OLY 6:30-8:00PM

Muscle Sn.

(50/3)3

Hang Sn. from Above the Knee

50/2 60/2 70/2 80/2 (85/2)/4

3 Cl. + 1 Jr.

60/1 70/1 (80/1)4