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: Warm-up (No Measure)

2-3 Sets, For Quality

1:00 minute Cardio Choice

10 Bootstrap Squats

8/8 Quadruped Thoracic Rotations

20 second Extended Reverse Plank Bridge

10 PVC Passthroughs

10 Overhead Squats w/PVC or Barbell

AA: Warm-up (No Measure)

Primer

Part A)

2 Sets

3 High Hang Snatch High Pull

3 High Hang Muscle Snatch

3 Overhead Squat

3 Tall Snatch

into

Part B)

2 Sets

1 Hang Power Snatch

1 Snatch Balance

1 Hang Squat Snatch

1 Snatch Balance

1 Overhead Squat

B: Snatch (Snatch Complex
Every 2:15 minute, 6 Sets, Complete the following:

2 Hang Snatches + 1 Overhead Squat

Starting @ 80% of your 1rm Snatch and increasing load each set)

C: Metcon (Time)

"Smooth Criminal"

For Time

6-12-18-24

Overhead Squat (Rx 95/65, S 75/55)

Pull-Ups

Time Domain: 5:00-8:00 minutes

Time Cap: 12:00 minutes