Workout of the day

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Metcon (No Measure)

2 Steady Rounds
10 DB S-Leg DL(5/side)

10 S-Arm Thruster (5/side)

10 DB sit up

B: Squat Clean

Build to Heavy Single

Then

1 Rounds

Not for time

Max Hang Squat Cleans @ 75%

Bar Facing Burpees*

Subtract number of Squat Cleans from 30, and complete that many Bar Facing Burpees for your rest period.

C: Metcon (Time)

Time
50 Box Jump Overs (R+24/20, Rx20/16)

10 Supine Bar Rows

5 Deadlift (R+ 225/155, Rx 165/125)

Rest 1 min

30 Box Jump Overs

10 Supine Bar Rows

10 Deadlift

Rest 1 min

10 Box Jump Overs

10 Supine Bar Rows

20 Deadlift

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Metcon (No Measure)

2 Steady Rounds
10 Supermans

10 Good Mornings (empty bar)

10 Muscle Snatch

10 OHS

B: Metcon (Time)

Snatch
For Time

18 Snatch @ 75% 1RM

Rest 3:00

12 Snatch @ 80% 1RM

Rest 3:00

6 Snatch @ 85% 1RM

Percentages based on 1RM Power Snatch

Snatch reps can be Power, Squat, or a mix of both

C: Metcon (Time)

For Time
4 Rounds

18/14 Calorie Row

18 Chest to Bar Pull Ups

Rest 2:00

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Metcon (No Measure)

Backward TABATA L-sit b/t boxes

(10 sec on 20 sec off 8 rounds)

B: Metcon (Time)

4 Rounds

500m Run

15 Push ups

100′ Walking Lunge Steps

C: Metcon (3 Rounds for reps)

AMRAP 4 min x3

6 Front Squats (R+185/125, Rx155/105)

9 Ring Dip

12 V- ups

Rest 1 min

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Metcon (No Measure)

Coach Warm-up

B: Back Squat

"Die Set"

Choose a weight you believe you can hit for 8-12 reps

Warm up sets: *See previous week

C: Metcon (AMRAP - Rounds and Reps)

7 MIN AMRAP
"13.4"

RX

Climb the Ladder

3 Clean and Jerk 135/95lbs

3 Toes to Bar

6/6, 9/9, etc…

SCALED

Climb the Ladder

3 Clean and Jerk 75/55 lbs

3 Hanging Knee Raises

6/6, 9/9, etc…

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Metcon (Time)

"My Pet Rock"

In teams of 2 with 1 Heavy object. The object must be held by an athlete at all times.

10 burpee penalty

1 Person working at a time.

Together complete the following

500m Run

50 Wall Ball

50 Box Jump Overs

50 Ring Rows

200 Ab Mat sit ups

500m Run

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

2 Steady Rounds
10 KB Swings

10 KB Goblet Sq

10 Strict T2B

B: Front Squat

For Time

6×6 @ 75%

*Rack and Unrack each set

with as little rest a possible

C: Metcon (4 Rounds for calories)

Every 4 min for 16 min (4 Rounds)
12 DB Box Step Overs (R+50/35, Rx 40/25) (R+24/20"Rx20/16")

20 Deadlifts (R+ 225/155, Rx 165/125)

Max Cals Rower or Bike in remaining time

No Rest