HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Push Press

Every 3min, for 15min (5 sets):

3-5 Push Press

*Goal is to establish today’s 5-RM.

B: Metcon (Weight)

EMOM 16min

Even min – 10 Burpees

Odd min – 5 Power Cleans

(use the heaviest weight you believe you can successfully handle – Record weight used)

Metcon (No Measure)

OLY CLASS ONLY

Power Snatch + Snatch Balance(2 second hold at bottom)

60/2 (70/1)4

1 Clean + 2 Jerks

60/2 70/2 80/1 (85/1)4

Front Squat (if time)

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