Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

12:00 minute EMOM, Alternating Movements

minute 1: Choice Cardio

minute 2: 12-14 Alternating Single Arm Kettlebell Swings

minute 3: "Barbell Complex"

minute 4: Rest and add a little weight to the barbell

"Barbell Complex"

3 Hang Muscle Snatch

3 Overhead Squat

3 Hang Squat Snatch

Each round decrease by 1 rep on each movement and add a little load

B: Snatch complex (Weight)

The Snatch Unbroken Complex"

Every 3:00, 5 Sets

Sq Snatch

Overhead Squat

Hang Snatch

Overhead Squat

Sq Snatch

Start @ 60% of 1RM Snatch ALL UNBROKEN

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)

21/15Cal 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

Goal: 8:00-13:00

Time Cap: 18:00

Primary Objective: Complete within the time cap

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

Stimulus: Aerobic Power / V02 Max / Barbell Cycling

RPE 9/10