Workout of the day

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02
May

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

500m Run

40 Empty Bar or PVC OHS

500m Run

B: Snatch

Every :45 for 9 Minutes

1 Rep at 70-80%

C: Metcon (Time)

10 Rounds

5 Deadlifts (R+ 275/185, Rx 225/155)

5 Strict Pull-ups

10 T2B

01
May

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Rounds
10 BB behind the head press

10 BB Good Mornings

10 each leg BB single leg DL

B: Split Jerk

7X1

Build weight over sets

C: Metcon (AMRAP - Reps)

3 Rounds
:60 Handstand Hold freestanding or on wall

:60 Front rack Barbell Hold (R+185/125, Rx155/105)

:60 Max Effort Rope Climbs

Rest 2:00

at 15:00 finish with a 1mile Run

(Score is total rope climbs)

30
Apr

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Rounds
10 Alt DB Reverse Lunges

10 Bench S-Arm DB Row

10 DB Bicep Curls

B: Front Squat

6×2 @85%

C: Metcon (Time)

3 Rounds

50m DB Farmers Carry (R+100/80, Rx 70/50)

100′ HS Walk (SUB 5 wall walks)

30 Goblet Squats (R+70/53, Rx 53/44)

29
Apr

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Rounds
:30 HS Hold (nose to wall)

:30 Left Side plank

:30 Right Side plank

:30 Superman Hold

:30 Hollow Hold

B: Clean and Jerk

Touch and Go

5×5

(Heavier than last time)

C: Metcon (Time)

3 Rounds
3 Rounds

100 Double Unders

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

20 Burpees

28
Apr

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Steady Through
1000m Row/Run

then

AMRAP 10 Minutes

Max Sets of 10-5 Unbroken Push Ups

B: Deadlift

5×3 @75-85% of 1RM

C: Metcon (Time)

10 Squat Snatch (R+155/105, Rx125/85)

400m Run

50 Alt Pistols

400m Run

10 Squat Snatch

26
Apr

HomeGrown CrossFit - CrossFit

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A. : Metcon (Time)

Team of 2 :

with a 40 min running clock...

60-40-20

Hang Power Cleans (R+115/75, Rx95/65)

Wall Balls (R+20/14, Rx16/12)

Burpees

250m Run *Together after each round*

Rest 3 min

60-40-20

Deadlifts (R+225/155, Rx 165/125)

Push ups

V-ups

250m Run *after each round of reps*

* one person working at the time. Split the reps as needed.

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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 unit 3, 4, 5 & 6
San Carlos, CA
94070

 
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