Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

1:00 minute Machine Choice

5/5 Worlds Greatest Stretch

10 Squat Y’s, Light Load

7 Tall Muscle Snatch

8 Snatch Grip Push Press

AA: Warm-up (No Measure)

3 Sets @ Empty Barbell

Hang Power Snatch

Snatch Balance

Low Hang Squat Snatch

into...

3 Sets

High Hang Squat Snatch

Hang Squat Snatch

Squat Snatch

Increasing loads to working weight

B: Snatch (3 Position Snatch
*Mid-Thigh, Low Hang, Floor
Every 90 seconds, 6 Sets

Set 1: @ 60%
Set 2: @ 60%
Set 3: @ 65%
Set 4: @ 65%
Set 5: @ 70%
Set 6: @ 70% )

**Record heaviest set**

C: Metcon (Time)

"The Hurricane"

For Time:

30/21 Cal Row or Ski or 21/15 Cal Bike

21 Power Snatches (Rx 75/55, S 65/45)

21/15 Cal Row or Ski or 15/11 Cal Bike

15 Power Snatches

13/10 Cal Row or Ski or 9/7 Cal Bike

9 Power Snatches

21/15 Cal Row or Ski or 15/11 Cal Bike

15 Power Snatches

30/21 Cal Row or Ski or 21/15 Cal Bike

21 Power Snatches

Time Cap: 20:00 minutes

Goal Time Domain: 11-15 minutes

Primary Objective: Complete within the time cap

Secondary Objective: Complete each set of snatches in less than 2 breaks

Aerobic Power / V02 Max / Barbell Cycling

RPE 9/10