January 12, 2020 - No Comments!

1/13/2020

HomeGrown CrossFit - CrossFit

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A: Back Squat (Deload Week)

5 Sets:

1 Tempo Back Squat

2 Back Squats

Tempo:

* 5 Sec Down

* 1 Sec Pause

* Regular Stand

Set 1: 60% of your 5RM

Set 2: 65% of your 5RM

Sets 3-5: 70% of your 5 RM

Note: Record Sets 3-5 @ 70%

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 20
20 Wallballs (R+20/14, Rx 16/12)

20 Hang Power Snatches (R+95/65, Rx 75/55)

20 Box Jumps (R+24/20, Rx20/16″)

20 Front Squats

20/15 Cal Row Bike Ski

*Looking to get 3+Rounds

Published by: Breanne Feudale in Uncategorized

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