Workout of the day

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Steady Rounds
10 Banded pass through

10 Banded pull apart (palms down)

10 Banded pull apart (palms up)

B: Clean Complex (Find your 1RM Clean Complex)

1 Power Clean

1 Push Jerk

1 Front Squat

1 Hang Squat Clean

1 Split Jerk

C: Metcon (AMRAP - Rounds and Reps)

Interval
Every 3 Minutes Until Failure

*30 Minute Cap

400m Run

R+ start 10 Strict Handstand Push Ups, Rx stat 8, scaled 6

Add 2 HSPU Per Round

HomeGrown CrossFit - CrossFit

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A: Metcon (Time)

In teams of 4

1-10 ladder of DB Thrusters and KBS

P1 does 1 KBS

P2 does 1 DBT

P3 does 1 KBS

P4 does 1 DBT

Only one person can work at a time and the wt must never be placed down or the team will have to start at rep 1 (beginning). Then:

P1 does 2 KBS

P2 does 2 DBT

P3 does 2 KBS

P4 does 2 DBT

continue until team reaches 10 reps.

Then if you were KBS you switch to DBT and if you were DBT switch to KBS and perform the WOD again.

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

EMOM for 8min
Even Rounds 20 Russian KBS

Odd Rounds 6 S-Arm KBS (6 each arm)

B: Squat Clean

4×5 @75-80%

C: Metcon (5 Rounds for time)

Interval
For Time

5 Rounds

60 Double Unders

15 DB Devil Press (R+50/35, Rx 40/25)

Rest 1min

*Try all set UNBROKEN

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

1 Steady Round
30 Mt Climbers

20 Sit Ups

10 Good mornings (empty bar)

5 Muscle Snatch

B: Metcon (4 Rounds for weight)

Snatch Complex
1 Squat Snatch

1 Overhead Squat

1 Hang Squat Snatch

1 Overhead Squat

Every 2:00 for 8min (4 Rounds)

3 Reps @ 70%+ of 1RM

You can build throughout sets

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 15min
15 Toes to Bar

10 Power Clean (R+135/95, Rx 115/75)

5 Bar Muscle Ups

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

coaches warm up

B: Push Jerk

5×3 @ 85-90%

C: Metcon (Time)

Interval
For Time

10 Rounds

10 Thrusters (R+115/75, Rx 95/65)

1 Legless Rope Climb

Rest :30

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Steady Rounds
10 Strict Pull Ups

Row 15 Calories

B: Power Clean

4x3 @ 85-90%

Drop and Reset

C: Metcon (3 Rounds for time)

Interval
Every 5min for 15min (3 Rounds)

9 Strict C2B pull-ups

18 Power Snatch (R+75/55, Rx 65/45)

27/21 Cals on Bike or Row

Rest Remainder