February 16, 2020 - No Comments!

2/17/2020

HomeGrown CrossFit - CrossFit

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A: Back Squat

With a Running Clock:

On the 0: 9 Reps @ 70%

On the 2: 7 Reps @ 77%

On the 4: 5 Reps @ 84%

On the 6: 3 Reps @ 89%

On the 8: 1 Rep @ 96%

On the 9: 1 Rep @ 99%

On the 10: 1 Rep @ 102%

On the 11: 1 Rep @ 105%

On the 12: 1 Rep @ 108%

Week #1 of our newest squat cycle, where we start with higher volume at lower weights, to five heavy singles. The first four sets are completed "On the 2:00", then transition to five sets of singles "On the 1:00". We'll be repeating this exact rep scheme next week.

*Numbers are based off of your 5 Rep Max Back Squat. *If don't know 5 Rep Max, use 90% of your 1 Rep Max.

Note: Record Set #12 or heaviest single.

B: Metcon (5 Rounds for time)

On the 5:00 x 5 Rounds:
6 Power Snatches (R+115/75, Rx 95/65)

15/12 Cal Row Bike Ski (Scale to 12/10 Cal)

6 Overhead Squats

250m Run

*Try to finish each round in 4 min to allow at least 1 min rest

Published by: Breanne Feudale in Uncategorized

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