Announcements

From Now until May 29th Memorial Day we will be prepping the workout Murph

There will be a limited schedule on that day 8AM, 9AM and 10AM classes

StrongFirst Workshop May 20th

Pelvic Floor for CrossFit Workshop June 4th @ 12PM

HomeGrown AthletX - Functional Fitness

A: A) Warm-up (No Measure)

2:00 minute Machine Choice

into:

2 Sets, For Quality:

30 Second Wall Sit Hold

30 Second Banded Glute Bridge Hold

10 Quadruped Scapular Push-Ups

100/100ft (30/30m) Single Arm Kettlebell Overhead Carry, Moderate Load

AA: A) Warm-up (No Measure)

Primer

Complete the Following with an Empty Barbell

2 Sets

3 Dip and Shrug

3 Dip + Shrug + High Pull

3 Muscle Snatch

3 Snatch Grip Push Press

3 Overhead Squat

3 Drop Snatch

3 Snatch Balance

Complete the Following with Light Loads

2 Sets For Absolute Quality

3 Hang Snatch High Pull

3 Hang Muscle Snatch

3 Behind the Neck Snatch Balance

3 Hang Power Snatch

3 Overhead Squats

B: Power Snatch (Every 90 seconds, 10 Sets
Set 1: 3 Reps @ 65%
Set 2: 2 Reps @ 75%
Set 3: 2 Reps @ 80%
Set 4-10 1 Rep Building to a 1RM for the Day )

C: Metcon (Time)

"Basenji"

For Time

10 Rounds

30 Double Unders (A: 60 single unders)

3 Overhead Squats (Rx 185/125, S 155/105)

*the barbell is from the floor, we challenge you to perform the first rep a snatch (power or squat)

Goal: Sub 12:00 minutes

Time Cap: 15:00 minutes

Primary Objective: Achieve best possible result

Secondary Goal: No misses on the Snatch