September 11, 2019 - No Comments!

9/12/2019

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

MIdliine
Accumulate 2 Minutes in an L-Sit on b/t boxes

*Every Break: 5 Tempo Hip Extensions (5sec negative, normal speed up)

B: Metcon (Weight)

Barbell Cycle
On the Minute x 7:

Minute 1: 7 Hang Squat Cleans + 1 Push Jerk

Minute 2: 6 Hang Squat Cleans + 2 Push Jerk

Minute 3: 5 Hang Squat Cleans + 3 Push Jerks

Minute 4: 4 Hang Squat Cleans + 4 Push Jerks

Minute 5: 3 Hang Squat Cleans + 5 Push Jerks

Minute 6: 2 Hang Squat Cleans + 6 Push Jerks

Minute 7: 1 Hang Squat Clean + 7 Push Jerks

Third iteration in this complex. Aim is to increase our percentage 2-4% from last.

C: Metcon (Time)

Teams of 2 (30 Minute Cap)

2 Rounds:
400m Team Run

70/50 Cal Row Bike Ski

Directly Into...

14 Clean and Jerks (R+115/75, Rx 95/65)

14 Clean and Jerks (R+135/95, Rx 115/75)

14 Clean and Jerks (R+155/105, Rx125/85)

14 Clean and Jerks (R+185/135, Rx135/95)

14 Clean and Jerks (R+205/145, Rx155/115)

*Single barbell if possible

Published by: Breanne Feudale in Uncategorized

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