27Sep
HomeGrown CrossFit - CrossFit
A1: Clean and Jerk
Clean and Jerk 7×2
*Start at 70% and work up
A2: Metcon (No Measure)
5×5 Ring/Bar Muscle Ups or Strict C2B Pull-ups
B: Metcon (Time)
21-15-9
Power Clean (R+135/95, Rx 115/75)
Ring Dip
26Sep
HomeGrown CrossFit - CrossFit
A: Back Squat
Back squat – Work up to a heavy 3, then 2×3 @80%
B: Metcon (3 Rounds for time)
3 Rounds
2:00 on/1:00 min off
40 Double Unders (Scale 80 Single unders)
10 Burpees Over Bar
Max Reps Shoulder to OH (R+135/95, Rx 115/75)
25Sep
HomeGrown CrossFit - CrossFit
A1: Power Snatch
5x (1 Hang Power Snatch + Power Snatch + Sq Snatch)
*Stay in the 70-80% range of 1RM Power Snatch
A2: Metcon (No Measure)
3x 1:00 HS Hold or Freestanding HS Hold
B: Metcon (Time)
35 Wallballs (R+20/14, Rx 16/12)
15 Power Snatches (R+155/105, Rx125/85)
35 Toes to Bar
15 Power Snatches
35 Wallballs
23Sep
HomeGrown CrossFit - Level 1 Group Class
A: Metcon (Time)
As a team of 2…
1 Mile Run
100 Ring Rows
100 Burpees Over Partner
100 Thrusters (R+75/55, Rx 65/45)
22Sep
HomeGrown CrossFit - Level 1 Group Class
A: Front Squat
EMOM 7min
3 Front Squats @ 70% of 1RM
*From the ground
B: Metcon (Time)
21-15-9
Deadlifts (R+ 225/155, Rx 165/125)
HSPU
*R+ add a round 27-21-15-9
21Sep
HomeGrown CrossFit - Level 1 Group Class
A: Metcon (Time)
1 Mile Run
2000m Row
1 Mile Run