Workout of the day

HomeGrown CrossFit - Level 1 Group Class

A: Hang Snatch

Every 3 min for 18 Min ( 6 Sets)

Hang Squat Snatch w/ 3 sec hold at the botton (squat position)

Set 1: 3 Reps @ 60%

Set 2 & 3 : 3 Reps @ 65%

Set 4,5 & 6: 3 Reps @ 70%

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 15 min

30 Alt DB Snatch (R+55/35, Rx 45/25)

20 Ring Dips

10 Burpee Pull up

*DO NOT DROP THE DBs

*DB ARE NOT BUMPER PLATES THEY WILL BRAKE!

HomeGrown CrossFit - Level 1 Group Class

A: Sumo Deadlift

5 Sets 3 Reps

*Built up in wt.

B: Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

HomeGrown CrossFit - Level 1 Group Class

A: Split Jerk

Take 20 mint to find your 1 RM

Set 1: 50% 1RM

Set 2: 60% 1RM

Set 3: 70% 1RM

Set 4: 75-87% 1RM

Set 5: 90-93% 1RM

Set 6: 100%+ 1RM

*Rest as needed between sets.

B: Metcon (AMRAP - Reps)

EMOM for 12 min

Odd: 10 Power Snatches (R+95/65, Rx 75/55)

Even: 10-12 (R+ T2B, Rx K2E)

*Record total reps

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

Teams of 4 : 1 person working at the time.

500m Run – 2 People

50 Power Snatch (R+95/65, Rx 75/55)

400m Run – 2 People

60 Push-ups

250m Run – 4 people

70 KB Swings (R+53/35, Rx44/26)

100m Run together -4 people

80 Ring Rows

100m Run – 4 People

80 Double-Unders

250m Run – 4 People

60 Power Cleans (R+95/65, Rx 75/55)

400m Run – 2 People (didn’t run the first 400m)

50 Burpees

500m Run – 2 People (The Partners that did not run the first 500m)

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Weight)

3 Rounds

10 Single Arm Seated DB Press (10 each arm)

50ft Single Arm OH KB Carry

Rest 1 min

*Record Wt of KB Carry

B: Metcon (Time)

4 Rounds

400m Run

25 Overhead Squats (R+75/55, Rx 65/45)

15 Bar Facing Burpees

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

2 Rounds

60 KBS (R+70/53, Rx 53/44)

Rest 2min

50 DL @ Bodyweight

Rest 2min

250 DU

Rest 2min

B: Metcon (No Measure)

3 Rounds

1min Chinese Plank

15 Ring rows