Workout of the day

HomeGrown CrossFit - CrossFit

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A: Hang Snatch (Complex)

On the 1:30 x 6 Sets:

1 Hang Power Snatch

1 Overhead Squat

1 Hang Squat Snatch

Note: Record set 5 or 6 complex

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 15
60 Double Unders (90 Single Unders or 10/8 Ski Erg)

20 Toes to Bar (Scale to Hanging Knee Raises or Dead Bugs)

10 Hang Squat Snatches (R+135/95, Rx 115/75) (Scale to Hang Power Snatch)

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

3 Rounds
10 DB Bench Press

10 Ring Rows

B: Metcon (Time)

21-15-9-15-21

Cal Row Bike Ski

KB Swings (R+70/53, Rx 53/44) Rx+American Swings

Pushups (Scale to knees; cut pushup reps in half or Plank Taps (R/L=1)

Goblet Squats with KB (Scale to air squats)

*After each round complete a 250m Run

Ex: 21 Cal, 21 KB Swings, 21 Pushups, 21 Goblet Squats, 250m Run, 15 Cal.....

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

10-1

Barbell Curls

Ring Dips (Scale to Band or Bench Dips)

*Scale to 10-8-6-4-2 if desired

B: Metcon (3 Rounds for calories)

AMRAP 5:

200ft Walking Lunge (No Weight) (50ft=wall ball wall to HGX wall)

50 AbMat Sit-ups

Max Calorie Row Bike Ski

Rest 2 Minutes

*Looking to have at least 1min on the Rower Bike Ski

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

On the Minute x 12 (3 Rounds):
Minute 1: 8 Barbell Romanian Deadlifts

Minute 2: 3-5 Strict Handstand Pushups *Scale to Strict DB Press 7-10 Reps

Minute 3: 20 Weighted Ab Mat Sit Ups (Rx+GHD Sit-ups)

Minute 4: 3-5 Strict Handstand Pushups *Scale to Strict DB Press 7-10 Reps

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 15
Buy-In: 1 mile run or 115/85 Cal Assault Bike (try and cap your Run or Bike at 10 min)

Max Rounds in Time Remaining:

8 Burpee Box Jumps (R+24/20, Rx20/16)

8 Chest to Bar Pull-ups (Scale to Pull-ups, Banded Pull-ups, or Ring Rows)

HomeGrown CrossFit - CrossFit

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A: Clean and Jerk (Complex)

On the 1:30 x 7 Sets:

1 Power Clean

1 Front Squat

1 Push Jerk

1 Cluster

*Can drop bar following the Push Jerk

Set 1: 50% of 1RM Clean and Jerk

Set 2: 55% of 1RM Clean and Jerk

Set 3: 60% of 1RM Clean and Jerk

Set 4: 65% of 1RM Clean and Jerk

Sets 5-7: 70% of 1RM Clean and Jerk

Note: Record set 7

B: Metcon (Time)

10 Power Cleans (R+155/105, Rx125/85)

50 Air Squats

10 Front Squats

50 Air Squats

10 Push Jerks

50 Air Squats

HomeGrown CrossFit - CrossFit

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A.: Metcon (No Measure)

3 Rounds

Ring push ups ×10

Strict Toes to bar x 10 or Leg raises × 15

Barbell box step up ×10 (5 each)

B. : Metcon (6 Rounds for reps)

Team of 2 ::

Every 3 mins  (6 Rounds)

30/22 Cal. Bike/Ski

24 T2B

Max Squat Cleans (R+185/125, Rx 155/105)

- Rest 1 min between rounds

- One person works at the time.

- Score max squat cleans per round.