20Jun
HomeGrown CrossFit - Level 1 Group Class
A: Hang Snatch
Every 3 min for 18 min: 6 Sets
2 Snatch High Pull + 2 Hang Squat Snatch
*Built up in Wt
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 12 mins
50 m Farmers Carry (DB or KB) (R+45/25, Rx 35/15)
10 Strict Handstand Push-ups
19Jun
HomeGrown CrossFit - Level 1 Group Class
A: Push Jerk
Every 2min, for 12min (6 sets):
3 Push Jerk
*Build to today’s heavy triple.
B: Metcon (Time)
30-20-10 reps
Hang Power Clean, (R+115/75, Rx 95/65)
Bar Facing Burpee
Shoulder to Overhead
17Jun
HomeGrown CrossFit - Level 1 Group Class
A: Metcon (AMRAP - Rounds and Reps)
In teams of 2, AMRAP 35min:
400m Run
30 KBS (R+53/35, Rx44/26)
20 Box Jump-Overs (R+24/20″, Rx20/16″)
Team members will alternate tasks, with only one member working at any one time.
*Record total rounds & reps together
16Jun
HomeGrown CrossFit - Level 1 Group Class
A: Squat Clean
Take 20 min to find todays 1RM of Squat Clean.
B: Metcon (Time)
Row 40/20 Cal (R+Bike/Rx Row)
30 Burpees
40 Alt DB Snatch (R+45/25, Rx 35/15)
50 Toes to bar
40 Alt DB Snatch
30 Burpees
Row 40/20 Cal (R+Bike/Rx Row)
*40 Cal Men /20 Cal Women
15Jun
HomeGrown CrossFit - Level 1 Group Class
A: Metcon (Time)
Teams of 2
4 Rounds
800m run
50 wall ball (R+20/14, Rx 16/12)
6 Rope climbs
25 Hang power Clean (R+115/75, Rx 95/65)
Athlete 1 runs the 800m while athlete 2 does 50 wall ball. When both are completed move to the rope climbs where you alternate reps. Once these are completed move the the hang power cleans where you can split the reps however you want. Once a round is completed the athlete who ran first is now completing the wall ball while the other runs.
14Jun
HomeGrown CrossFit - Level 1 Group Class
A: Metcon (Weight)
4 Sets
8 unbroken chin ups
8 Single Arm DB Shoulder Press (8 each arm) Built up in wt.
Rest 90 Sec
*Record DB Press Wt.
B: Metcon (Time)
5 Rounds
20 Goblet Squats (R+70/53, Rx 53/44)
15 Supine bar rows
20 V-ups