16May
HomeGrown CrossFit - Level 1 Group Class
A: Back Squat
Back Squat
1x8 @70%
1x6 @80%
1x4 @85%
1x2 @90%
1x1 @95%
Rest as needed between sets
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 15mins of:
4 R+Bar Muscle-ups, Rx C2B
6 Turkish Get-ups (R+45/25, Rx 35/15)
8 V-ups
*Feel free to increase the wt on the Turkish get ups if you want extra challenge.
15May
HomeGrown CrossFit - Level 1 Group Class
A: Metcon (Time)
10 Rounds for time of:
3 Power Cleans, (R+155/105, Rx125/85)
3 Thrusters
6 Bar Facing Burpees
B: Metcon (No Measure)
3 Rounds
10 Strict Toes to Bar
15 Wt Sit ups
30-45 Sec Hollow Hold
13May
HomeGrown CrossFit - Level 1 Group Class
A: Metcon (Time)
As a team of 3 complete the following work with only one person working at a time:
3000 Row
50 Thrusters (R+95/65, Rx 75/55)
200m Farmers Carry (R+70/53, Rx 53/44)
400m Buddy Carry/Sand Bag
30 Team burpees
50 Front Squats
50 S2OH
12May
HomeGrown CrossFit - Level 1 Group Class
A: Push Jerk
Take 20mins to complete 10 sets of the following: 2 Clean Pulls + 1 Squat Clean + 1 Push Jerk Suggested loads : 60%, 65%, 70%, 70%, 75%, 75% 80%, 80%, 85%, 85%.
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 12min of:
10 Burpees
25 Double-unders (Scale 50 Singles +12 Attempts of DU)
11May
HomeGrown CrossFit - Level 1 Group Class
Split Jerk
Behind the neck Split Jerk
Take 15 min to find todays 3RM
B: Metcon (AMRAP - Reps)
Teams of 2
AMRAP 7min:
80/60 Cal Row Max reps C&J (R+135/95, Rx 115/75)
Rest 3 min
AMRAP 6min:
60/40 Cal Row Max reps Power snatch (R+115/75, Rx 95/65)
Rest 3 min.
AMRAP 5min:
60/40 Cal Row Max Thrusters (R+95/65, Rx 45/35)
*One person works at a time, try and use only one bar.
*Record Total Reps C&J +Total Snatches +Total Thrusters.
10May
HomeGrown CrossFit - Level 1 Group Class
A: Back Squat
Back Squat
1x10 @70%
1x8 @75%
1x6 @85%
1x4 @90%
Rest as needed between sets
B: Metcon (Time)
50 Deadlifts (R+135/95, Rx 115/75)
40 Hang Power Cleans
30 Shoulder-to-Overheads
20 Power Snatches
10 Bent Over Barbell Rows