Workout of the day

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Rounds
5-10 Strict Toes to Bar

:15 Second Chin Over Pull-up Bar Hold

:30 Second Hollow Hold

:45 Second Overhead Squat Hold

B: Power Snatch (Technique)

B1) Snatch Pull - 3 Sets of 3

B2) Snatch High Pull - 3 Sets of 3

B3) Power Snatch - OTM x 8: 2 Reps

Note: Recored heaviest Power Snatch for 2 reps

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 20min
20 DB Alt Snatches (R+50/35, Rx 40/25)

15/12 Cal Row Bike Ski

20 Single DB Box Step-Ups (R+24/20, Rx20/16)

9 Bar Muscle-ups

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Rounds
10 each side DB S-arm Hollow Flutter kicks

10 each side S-arm DB Turkish sit ups

10 each side S-arm DB work Z Press

B: Metcon (Time)

R+21-15-9, Rx 15-9-6

Strict Pull-ups

Strict Handstand Push-ups

C: Metcon (Time)

800m Run

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

800m Run

25 Bar over Burpees

800m Run

50 Thrusters

HomeGrown CrossFit - CrossFit

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A. : Metcon (Time)

Teams of 2:

15 Tire flips

40 Burpee box jump overs (R+24/20; Rx20/16)

100 Partner Med-ball sit ups (R+ 20/14; Rx 16/12)

50 Ring Rows

100 Cal row/bike/ski

40 Burpee box jump overs

15 Tire flips

*One person works at the time

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

3 Rounds
21 Weighted Sit-Ups

21 V-Ups

B: Metcon (5 Rounds for reps)

On the 2:00 x 5 Sets
50' Single Dumbbell Overhead Walking Lunge (R+50/35, Rx 40/25)

Max Strict Handstand Push-ups or on a box or DB presses in Time Remaining

C: Metcon (Time)

Teams of 2. Split work as needed. One person works at a time.
100/70 Cal Row Bike Ski

100 Box Jump Overs (R+24/20, Rx20/16)

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

10 Rope Climbs (20 K2E low ropes)

100 Power Snatches (R+75/55, Rx 65/45)

100 Box Jump Overs

100/70 Cal Row Bike Ski

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Coaches Warmup

B: Snatch

Snatch Grip Sotts Press

5 Minutes to Build to Moderate Set of 3

Note: Record heaviest TNG Squat Snatch

C: Metcon (Time)

30-20-10:

DB Alt Power Snatches (R+50/35, Rx 40/25)

Wallballs (R+20/14, Rx 16/12)

... Directly into:

10-20-30:

DB Lateral Burpees

Calorie Row Bike Ski

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

In any order complete

30 GHD back ext

40 Hollow Rocks

50 AbMat Sit-Ups

B: Metcon (No Measure)

3 Rounds, Not for Time:
15/12 Row Bike Ski + 50% Unbroken Ring Muscle-ups

or C2B or Chin 2 Bar or low rings

C: Metcon (5 Rounds for time)

On the 5:00 x 5 Rounds
400m Run

12/9 Cal Row Bike Ski

15 Toes to Bar