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)

Primer (No Measure)

2 Sets

-3 Dip and Shrug

-3 Dip Shrug High Pull

-3 Muscle Clean

-3 Tall Power Cleans 2’’-4’’-6’’

-3 Tall Squat Cleans

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3-5 Sets

1 Tall Jerk

1 Jerk Balance

1 Press in Split

1 Jerk Recovery

1 Split Jerk

1 Jerk Recovery

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3 Position Clean

3-5 Sets

3 Position Power Clean + Split Jerk

3-5 Sets

3 Position Squat Clean + Split Jerk

Clean Complex (Weight)

Every 90 seconds, 6 Sets:

1 Deadlift + 1 Sq Clean + 1 Hang Sq Clean + 1 Jerk

Starting @ 80% of your 1rm Clean and Jerk and increasing

"Aussie" (Time)

4 Rounds, For Time

21 Box Jumps, (Rx24/20, S 20/16″)

15 Strict Handstand Push-Ups (A: Box Pike Handstand Push-Up or DB L sit press)

9 Power Cleans, (Rx135/95, S 115/75)

Time Domain: 10:00-12:00

Time Cap: 18 minutes

Primary Objective: Unbroken Power Cleans

Secondary Objective: Overall Time