Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Rounds, For Quality

200m Run

5/5 Worlds Greatest Stretch

8/8 Quadruped Throacic Rotations

"Barbell Complex"

3 Hang Muscle Snatch

3 Overhead Squats

3 Snatch Balance

B: Snatch (Every 3:30 minutes, 3 Sets
3 Squat Snatch @ 75%
2 Squat Snatch @ 80%
1 Squat Snatch @ 85%
Rest only as long as it takes to adjust loads
Perform as quick singles
**Record heaviest single**)

C: Metcon (Time)

"Helanasty"

3 Rounds for time

21 Alt DB Snatch (Rx50/35, S 40/25)

400m Run (A: 27/22 Cal Bike)

12 Overhead squats (Rx 115/75, S 95/65)

Goal: 9:00-13:00 minutes

Time Cap: 15:00 minutes

Primary Objective: Achieve best overall time

Secondary Objective: Complete all movements unbroken

Stimulus: High End Aerobic + Muscular Stamina

RPE: 9/10