21Aug
HomeGrown CrossFit - Level 1 Group Class
A1: Back Squat
5×5 @ 75%
A2: Box Jumps
5x3
B: Metcon (Time)
18-12-6
Hang Squat Clean (R+135/95, Rx 115/75)
Toes to Bar
19Aug
HomeGrown CrossFit - Level 1 Group Class
A: Metcon (Weight)
"Sara's Hits"
Spend 15 minutes working up to a heavy 100m farmer's carry, double KB shoulder carry, then OH KB carry
B: Metcon (AMRAP - Rounds and Reps)
Teams of 2 with one partner working at a time:
AMRAP 20 minutes:
50 KBS (R+53/35, Rx44/26)
40 sit-ups
30 DB push press (R+45/25, Rx 35/15)
20 DB Renegade rows (R+45/25, Rx 35/15)
10 DB front squats
18Aug
HomeGrown CrossFit - Level 1 Group Class
A: Metcon (Weight)
Every 3min for 10 Rounds
250m Run
5-7 OH Squats
*Start around 50% and add weight each round (if possible)
*Record ending wt.
17Aug
HomeGrown CrossFit - Level 1 Group Class
A: Metcon (8 Rounds for time)
Every 3min for 8 Rounds
7 Burpee Box Overs (R+30/24,Rx24/20″)
R+ 5 Strict Deficit HSPU (m 45+25/f 45), Rx 5 Strict HSPU
3 Squat Snatch (R+165/110, Rx145/85)
B: Metcon (Time)
3 Rounds
500m Run
15 Ring Rows
15 Sumo DL High Pulls (R+135/95, Rx 115/75
16Aug
HomeGrown CrossFit - Level 1 Group Class
A: Metcon (AMRAP - Rounds and Reps)
AMRAP 10min
15 Shoulder to OH (R+135/95, Rx 115/75)
R+15 GHD Situps w/ Medball 20/14, Rx 15 Toes to Bar
50 Double Unders
B: Metcon (6 Rounds for time)
6x 50m Prowler Push (R+&Rx Men Four 45/ Women Two 45 Plates) Perform each for time
15Aug
HomeGrown CrossFit - Level 1 Group Class
A1: Hang Snatch
5x (1 Hang Sq Snatch + 2 Sq Snatch)
*Stay in the 70-80% Range
A2: Handstand Push-ups
5x 5-7
B: Metcon (Time)
2 Rounds
50 Wallballs (R+20/14, Rx 16/12)
40 Alt. DB Snatches (R+45/25, Rx 35/15)
30 Burpees