Workout of the day

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Snatch

Sq Snatch 10×1

*Start at 60% and work up

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 8min

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

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

C: Metcon (No Measure)

9-12-15-18

GHD Situp

KB Swing (R+53/35, Rx44/26)

Pendlay Rows (R+75/55, Rx 65/45)

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Metcon (AMRAP - Rounds)

8 MIN AMRAP SESSIONS

Each station is 8 min (40min total)

In teams of two with only one person working at a time. Split work as needed. Only complete sets count.

20 Wall Balls, 20 DU, 2 Wall Walks

10 Cal Row, 20 Sit Ups, 100m Run

24 DB Alt Step ups, 12 DB Push Press, 12 Box Jumps

5 Pull Ups, 10 Push Ups, 15 Squats

Emom, first min D-ball over Shoulder, second minute Wall Sit

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Overhead Squat

OH Squat 5×3

*Stay in the 75-85% range

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 12min

50 HSPU

40 Alt Pistols

30 GHD Back Ext

20 Burpees

C: Metcon (No Measure)

EMOM 12

1- 2-3 Strict Ring Muscle Ups or Banded Strict Ring Muscle Ups (low rings)

2- 10-20m HS Walk or 3-5 Wall Walks

3- 15-20 V-Ups

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Metcon (7 Rounds for reps)

E4MOM x 7

8 Deadlifts (R+205/145, Rx155/115)

8 Toes to Bar

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

*Add 2 Toes to Bar and 2 DB OH Lunges each round if possible

B: Metcon (Time)

55 Calorie Assault Bike or Row

40 DB OH Squats (R+50/35,Rx45/25)(10R/10L/10R/10L)

25 Box Jump Overs (R+24/20, Rx20/16″)

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A1: Push Jerk

Push Jerks 5×3

*Stay in the 70-80% range

A2: 500m Row (Time)

Max Effort 500m Row
3x 500m Row

B: Metcon (Time)

500m Run

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

500m Run

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A1: Hang Clean

Hang Sq Clean 7×2

*Stay in the 70-80% range

A2: Metcon (5 Rounds for reps)

5x 5-7 R+Unbroken Bar Muscle Ups (SUB 5-7 Strict Pull Ups)

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 8min

45 Double Unders

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

10 Alt Jump Split Lunges

C: Metcon (No Measure)

21-15-9

GHD Situp

Ring Dip

Snatch Pendlay Rows (You pick Wt.)