August 8, 2019 - No Comments!

8/09/2019

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Steady Rounds
10 Hollow to Superman on pull up bar. If ready work on the pull for the bar MU.

10 Alt HS Shoulder Taps on ground or on wall

10 One DB OHS ( 5 each arm)

B: Squat Snatch

On the 2:00 x 7 Sets:

25' Handstand Walk

3 Bar Muscle-Ups

1 Squat Snatch

*build up on the Sq Snatch

*RECORD heaviest Sq Snatch

C: Metcon (Time)

2 Rounds:

8 Power Snatches (R+155/105, Rx125/85)

8 Bar Facing Burpees

Directly into...

2 Rounds:

8 Power Snatches (R+125/85, Rx115/65)

8 Bar Facing Burpees

Directly into...

2 Rounds:

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

8 Bar Facing Burpees

Published by: Breanne Feudale in Uncategorized

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