Workout of the day

HomeGrown CrossFit - CrossFit

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A1: Hang Clean

7x (1 Hang Sq Clean + 2 Sq Cleans)

*Start at 60-70% and work up

A2: Metcon (No Measure)

5x (3 Hollow to Arch Swings + 3-5 Muscle Ups work or 3-5 pull up work)

B: Metcon (Time)

3 Rounds

250m Run

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

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

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

EMOM 9

1- 10-20m HS Walk or Bear Crawl or 2-3 Wall Walks

2- 8-12 HSPU or Dips or 10-15 Pushups

3- 12-15 Box Jumps or Step Ups

B: Metcon (Time)

As a team of 3…

800m KB/Plate/Slamball Carry

120 Ring Rows (1 person hanging)

800m KB/Plate/Slamball Carry

120 Partner Wallballs (rotate every rep)

800m KB/Plate/Slamball Carry

HomeGrown CrossFit - CrossFit

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A1: Shoulder Press

Shoulder Press 5×5

*Start at 70% and work up

A2: Metcon (Weight)

DB Rows 5×10 (each side)

B: Metcon (Time)

5 Rounds

6 Chest to Bar Pullups

10 Ring Dips

14 DB OH Lunges (R+50/35, Rx 45/25)

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

3 Rounds For Quality:

15 V-ups

15 Hollow Rocks

15 Straddle V-Ups

15 Hollow Rocks

*Rest as needed between sets

B: Metcon (Time)

24-18-12

DB Thruster (R+50/35, Rx 45/25)

Supine Bar Rows

Ab Mat sit ups

HomeGrown CrossFit - CrossFit

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A1: Push Press

Push Press 5×3

*Stay in the 70-80% range

A2: Metcon (Weight)

5x 50m Prowler Pushes

*Build to heavy

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 8

4, 8, 12, 16, 20…Climb the ladder

Hang Power Cleans (R+135/95, Rx 115/75)

Strict HSPU

HomeGrown CrossFit - CrossFit

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A: Metcon (7 Rounds for reps)

EMOM 28

1- 5 Backsquats @ BW

2- 10-15 Burpees

3- 100-250m Run

4- Rest

*Record reps each round and wt in notes

B: Metcon (Time)

3 Rounds

15 Toes to Bar

15 KB Swings (R+53/35, Rx44/26)

45 Double Unders