HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Push Press

4 Rounds

2-4 Push Press

Rest 60sec

60-90sec Plank from Rings

Rest 60sec

*Build up in wt.

B: Metcon (5 Rounds for reps)

Against a 60sec running clock, for a total of 5 Rounds, perform as many reps as possible of:

10 KBS (R+70/53, Rx 53/44)

Max Reps of Thrusters (R+75/55, Rx 65/45)

Rest 60sec between sets.

Score is max number of thrusters completed during the workout. Note reps performed each set and track your consistency – or drop off.

Metcon (No Measure)

OLY CLASS ONLY

No Extension Snatch

(25/5)4

Snatch High Pull + Hang Snatch Below the Knee

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

No Contact Clean

602 70/2 (75/2)4

1 Clean + 2 Jerks

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

Clean Pull to Hip *if time

(110/3)4