19Jul
HomeGrown CrossFit - Level 1 Group Class
A: Hang Snatch
EMOM for 15 mins.
1 Hang Squat Snatch + 1 Squat Snatch
*Built up in Wt.
*Record Hang Sq Snatch
B: Metcon (Time)
3 Rounds
50 Wall Balls (R+20/14, Rx 16/12)
10 Power Clean & Jerks (R+185/135, Rx155/115)
18Jul
HomeGrown CrossFit - Level 1 Group Class
A: Bench Press
5 Sets
5 Reps
Start at your 70% of 1RM
Use the heaviest weight you can for each set.
*Rest as needed between sets.
*Record heaviest
B: Metcon (AMRAP - Reps)
EMOM for 12 mins:
8-10 Russian Kettlebell Swing (R+53/35, Rx44/26)
5 Handstand Push-ups
*Record total reps at end
17Jul
HomeGrown CrossFit - Level 1 Group Class
A: Back Squat
Every 3min for 15 min
10 Back Squats
Built up in wt.
B: Metcon (3 Rounds for reps)
AMRAP 5 mins:
250 m Run
5 DB Manmakers (R+45/25, Rx 35/15)
(Manmakers: push up, row left, row right, squat clean into a thruster)
Rest 2 min and Repeat for a total of 3 rounds
*Record Manmakers each round
15Jul
HomeGrown CrossFit - Level 1 Group Class
A: Metcon (AMRAP - Rounds and Reps)
AMRAP 30min
Relay Style Teams of 3
250m Row
10 Burpees over rower
10 Jumping Alt Lunges
14Jul
HomeGrown CrossFit - Level 1 Group Class
A: Metcon (Time)
40 Wall Balls (R+20/14, Rx 16/12)
40 Hang Cleans (R+95/65, Rx 75/55)
40 Pull-Ups
40 Deadlifts (R+95/65, Rx 75/55)
40 Push-Ups
40 Box Jumps (R+24/20, Rx20/16″)
40 Kettlebell Swings (R+53/35, Rx44/26)
40 Toes-to-Bar
40 Air Squats
40 Hang Snatches (R+95/65, Rx 75/55)
40 Double-Unders / 80 Singles
40 Sit-Ups
40 Burpees
*100m Run at start and after each 40-rep movement
*Time Cap 45min
13Jul
HomeGrown CrossFit - Level 1 Group Class
A: Front Squat
5 Set of 2 Reps
* Built up in wt.
B: Metcon (Time)
4 Rounds
10 Atl Pistols
20 V-ups
10 Strict Handstand Push-ups