Workout of the day

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

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

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

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