August 14, 2019 - No Comments!

8/15/2019

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

Clean Technique
5 Sets of the Complex:

Pausing High Hang Squat Clean (2s in bottom)

Pausing Front Squat (2s in bottom)

High Hang Squat Clean

Front Squat

*Build up if possible

B: Hang Clean (On the Minute x 7)

Min #1 - 7 Hang Squat Cleans + 1 Push Jerk

Min #2 - 6 Hang Squat Cleans + 2 Push Jerk

Min #3 - 5 Hang Squat Cleans + 3 Push Jerks

Min #4 - 4 Hang Squat Cleans + 4 Push Jerks

Min #5 - 3 Hang Squat Cleans + 5 Push Jerks

Min #6 - 2 Hang Squat Cleans + 6 Push Jerks

Min #7 - 1 Hang Squat Clean + 7 Push Jerks

* go heavier than last week

C: Metcon (10 Rounds for reps)

Bergeron Beep Test
EMOM till failure or 10 Rounds

7 Thrusters (R+75/55, Rx 65/45)

7 Pull-Ups

7 Burpees

Published by: Breanne Feudale in Uncategorized

Leave a Reply

It's not going to be easy, it's going to be worth it.

Close

Give us a call or shoot us a text

650-218-5836

Send us an email

breanne@hgxfit.com

Drop on by

551 Taylor Way
San Carlos, CA
94070

 

Get started for free