HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
3 Rounds
10 DB KB BB Push Press
20 Alt Reverce Lunges
200m Run or 25 Jacks or Mt Climbers
B: Power Snatch
EMOM x 5 Sets
1 Rep, Building Across
*if you dont have extra wt. to build work on technique
C: Metcon (Time)
AMRAP 2
35 Double Unders (35 single unders, 35 line hopes)
5 Lateral DB Burpees
Max Plate Devil’s Press or DB Devil’s Press in Time Remaining
Rest 2 Minutes
AMRAP 2
35 Double Unders
5 Lateral DB Burpees
Max Devil’s Press in Time Remaining
Rest 2 Minutes
AMRAP 2
35 Double Unders
5 Lateral DB Burpees
Max Devil’s Press in Time Remaining
Rest 2 Minutes
AMRAP 3
35 Double Unders
5 Lateral DB Burpees
Max Devil’s Press in Time Remaining
*the goal is 50 Devil’s Press or 15 min time cap
*The first three intervals last for 2 min, with the final lasting 3 min
*There is 2 min of rest between intervals
*After completing the DU and lateral DB burpees, you’ll complete as many Devil’s Press as your can with the remaining time
*Your workout will continue until you have finished 50 total Devil’s Press
*As a recap, the workout flows as follows:
AMRAP 2
Rest 2 Minutes
AMRAP 2
Rest 2 Minutes
AMRAP 2
Rest 2 Minutes
AMRAP 3
*Record the total time (including rest) it takes to complete the 50 reps
*If you do not finish the Devil’s Press after the final AMRAP 3 is over, write your score as 15:00 and note total reps completed
*** Suggested wt ***
Plate (R+45/35, Rx35/25)
Double Db (R+50/35, Rx 40/25)
C: Metcon (Time)
AMRAP 2
35 Double Unders (35 single unders, 35 line hopes)
5 Lateral DB Burpees
Max Plate Devil’s Press or DB Devil’s Press in Time Remaining
Rest 2 Minutes
AMRAP 2
35 Double Unders
5 Lateral DB Burpees
Max Devil’s Press in Time Remaining
Rest 2 Minutes
AMRAP 2
35 Double Unders
5 Lateral DB Burpees
Max Devil’s Press in Time Remaining
Rest 2 Minutes
AMRAP 3
35 Double Unders
5 Lateral DB Burpees
Max Devil’s Press in Time Remaining
*the goal is 50 Devil’s Press or 15 min time cap
*The first three intervals last for 2 min, with the final lasting 3 min
*There is 2 min of rest between intervals
*After completing the DU and lateral DB burpees, you’ll complete as many Devil’s Press as your can with the remaining time
*Your workout will continue until you have finished 50 total Devil’s Press
*As a recap, the workout flows as follows:
AMRAP 2
Rest 2 Minutes
AMRAP 2
Rest 2 Minutes
AMRAP 2
Rest 2 Minutes
AMRAP 3
*Record the total time (including rest) it takes to complete the 50 reps
*If you do not finish the Devil’s Press after the final AMRAP 3 is over, write your score as 15:00 and note total reps completed
*** Suggested wt ***
Plate (R+45/35, Rx35/25)
Double Db (R+50/35, Rx 40/25)
D: Metcon (AMRAP - Rounds and Reps)
AMRAP 7
7 Close Grip Pushups
7 Wide Grip Pushups
7 Hand-Release Pushups
30 Banded Pull-Aparts
Published by: Breanne Feudale in Uncategorized