24May
HomeGrown CrossFit - Level 1 Group Class
A: Back Squat
Take 20 min to build to today’s heaviest triple at the prescribed tempo :
3sec descent, 2sec hold in the bottom, explode up, then 1sec pause before beginning
the next rep.
B: Metcon (AMRAP - Reps)
Every 1:30 for 15 mins:
100 m Sprint
R+ 15 Reps, Rx 10 Reps Wall Balls (R+20/14, Rx 16/12) (Unbroken)
*Record total reps
23May
HomeGrown CrossFit - Level 1 Group Class
A: Snatch Balance
Every 3 Min for 18 min ( 6 sets)
3 Snatch Balance
Built up in wt.
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 12min:
2 Power Snatch (R+115/75, Rx 95/65)
2 Overhead Squats
250m Run
22May
HomeGrown CrossFit - Level 1 Group Class
A: Push Press
Every 2min, for 12min (6 sets):
1 Push Press
Build to today’s heavy single.
B: Metcon (Time)
10-8-6-4-2-4-6-8-10
Burpee Box Jump Over (R+30/24,Rx24/20″)
Toes to Bar
20May
HomeGrown CrossFit - Level 1 Group Class
A: Metcon (Time)
Teams of 3
500m MedBall Run (R+20/14, Rx 16/12)
60 Clean & Jerk (R+115/75, Rx 95/65)
60 Pull-ups
20 Synchronized Burpees
80 Wall Ball (R+20/14, Rx 16/12)
80 Box Jump Overs (R+24/20, Rx20/16″)
100 One-Arm DB Snatches (R+55/35, Rx 45/25)
20 Synchronized Burpees
*One partner working at the time but the Run and Burpees must be perform together.
19May
HomeGrown CrossFit - Level 1 Group Class
A: Metcon (Time)
Teams of 3 together complete the following with only one person working at a time. Divide work as needed.
1 Mile Run
150 Cal Row
100 Box jumps (R+30/24,Rx24/20″)
50 Strict HSPU
12 Rope climbs
18May
HomeGrown CrossFit - Level 1 Group Class
A: Shoulder Press
EMOM 8min:
1 Strict Shoulder Press
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95 Then...
Every 2min, for 6min (3 sets) of:
1 Strict Shoulder Press (as heavy as possible)
B: Metcon (Time)
Row 1000m
80 Air Squats
60 AbMat Sit-ups
40 Push-ups
20 Strict Pull-ups