Workout of the day

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24
May

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

23
May

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

22
May

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

20
May

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.

19
May

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

18
May

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

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Give us a call or shoot us a text

650-218-5836

Send us an email

breanne@hgxfit.com

Drop on by

551 Taylor Way unit 3, 4, 5 & 6
San Carlos, CA
94070

 
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