Workout of the day

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Straight Through
1k Row

10 Wall Squats

10 Lateral Lunges (5/side)

20 Hollow Rocks

B: Back Squat

Work up to a heavy single around 90%

then

5×3 @ 85%

C: Metcon (4 Rounds for time)

Interval
4 Rounds:

3 (R+) Legless Rope Climbs, 3 (Rx) Rope Climbs, (Sub) 3 K2E

15 Shoulder to Overhead (R+145/100, Rx120/80)

Run 400m

Rest 1:00

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

Straight Through
Run 400m

15 Goblet Squats

15 Burpees

Then

Stretch: Calves/Achilles

B: Metcon (4 Rounds for reps)

Interval
AMRAP 4:00 x 4

20 Goblet Squats (R+70/53, Rx 53/44)

20 Box Jumps (R+24/20, Rx20/16″)

Max Push Ups in remaining time

Rest 1:00

Note: Record Max Push Ups

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

2 Steady Rounds
50′ OH Walking Lunge w/ Plate

10 Plate Half moons (5/side)

10 Plate OHS

10 Reverse snow angels over Plate

B: Squat Snatch

6×3 @ 75%

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 30min
Run 500m

15 Toes to Bar

15 Deadlift (R+185/125, Rx155/105)

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

Primer
AMRAP 4 Minutes

10 DB Renagade Rows

15 Jumping Squats

30 Double Unders

Stretch: Couch Stretch 1:00/side

B: Metcon (3 Rounds for time)

In Teams of 2
3 Rounds each person

One person works the other rest

Switch off every movment.

30/20 Calories on Bike or Row

20 Box Jump Overs (R+ 36/30, Rx30/24″)

15 DB Deadlift (R+50/35, Rx 45/25)

10 DB Thrusters

5 Bar Muscle Ups (SUB Strict C2B Pullups

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

2 Steady Rounds
10 Lateral Squats (5/side)

10 Supermans

Run 100m

B: Split Jerk

4×3 70-80%

C: Metcon (3 Rounds for reps)

Interval
AMRAP 3:00 x 5

50m DB Farmer Carry (R+80/60, Rx 50/30)

2 Rope Climbs (SUB 4 K2E)

Max Burpees in remaining time

Rest 2:00

Note: Record Max Burpees

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

2 Steady Rounds
10 Pendlay Rows (all with empty barbell)

10 Snatch Pulls

10 Power Snatch

10 Snatch Balance

B: Squat Snatch

4×2 @ 60-70% of 1RM

With pause at knee

Drop and reset

Then

4×1 @ 80-90% of 1RM

C: Metcon (Time)

1000m Run

25 Strict Handstand Push-Ups

750m Run

20 Strict Handstand Push-Ups

500m Run

15 Strict Handstand Push-Ups

250m Run

10 Strict Handstand Push-Ups

100m Run

5 Strict Handstand Push-Ups