Workout of the day

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

Muscle Activation
2 Steady Rounds

100m Sandbag/Carry Something Heavy

12 Burpees

10-50′ Handstand Walk or 5 Wall Walks (wallball wall to pull up bar)

B: Metcon (5 Rounds for time)

5 Rounds

Sprint 10/7 Cals on Bike or Rower

7 Bar Muscle Ups (SUB strict C2B pull ups)

Rest 1min

*Record the time of each round

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 20 Min
15 Wallballs (R+20/14, Rx 16/12)

10 GHD Sit Ups or Ab mat

50′ Handstand Walk (SUB 5 Wall Walks)

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

Muscle Activation
3 Steady Rounds

10 Single Leg KB/DB Deadlift (5 each side)

5 Strict presses from back rack

10 OHS

5 Sots Press from back rack

B: Hang Snatch (Below Knee)

Every 2min for 12min

3 Reps @ 70%+

Drop and Reset

NO FAILS

C: Metcon (Time)

3 Rounds:

30 Thrusters (R+75/55, Rx 65/45)

20 Bar Facing Burpees

10 Strict Handstand Push-Ups

*pick a wt. you can do unbroken

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

Muscle Activation
2 Steady Rounds

Run 250m

10 Horizontal Ring Rows

10 Box Jumps (R+30/24,Rx24/20″) from seated position (step down)

10 Alt Lunges (5 each side)

B1: Back Squat

5×5 @ 80%

B2: Metcon (No Measure)

10 Deficit Push Ups (two 45# plates or two 25# plates) (Control eccentric, speed on concentric

C: Metcon (Time)

Run 400m

20 Squat Snatch (R+135/95, Rx 115/75)

Run 400m

HomeGrown CrossFit - CrossFit

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A: Metcon (Time)

Metcon
21-18-15-12-9-6-3

KBS (R+53/35, Rx44/26)

Complete 50 Double Unders between each set. If you don't have DU perform 50 Single unders

C: Metcon (Time)

Metcon
3 Rounds. Switch partners every 20 reps and for the run each partner runs 250m. Only one person works at a time and make your set of 20 reps unbroken.

40 Double Dumbbell Deadlift (R+60/40, Rx 50/30)

Run 500m (each partner runs250m)

40 Box Jump Overs (R+30/24,Rx24/20″)

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

Muscle Activation
2 Steady Rounds

20 Hip Extensions GHD

20 Glute-Ham Raises (Sliders or GHD)

1min Hollow Hold

B: Metcon (6 Rounds for weight)

Hang Clean and Jerk (Above knee)
Every 2 Minutes for 12 Minutes

1 Rep @ 90%+

If Jerk is limiting factor on weight decision, then disregard the Jerk.

NO FAILS

C: Metcon (Time)

Metcon
4 Rounds

20 GHD Sit Ups or Ab Mat

15 Thrusters (R+115/75, Rx 95/65)

10 Box Step Ups DB (R+45/25, Rx 35/15) Box (R+24/20, Rx20/16)

5 DB Man Makers

Rest 1min

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

Muscle Activation
2 Steady Rounds

20 Sit Ups

10 Banded Good Mornings

Jog 100m

B: Metcon (AMRAP - Reps)

Gymnastics
EMOM 10min

perform 5-10 Push Ups in as few

*Record Total push ups at end

C: Metcon (8 Rounds for time)

Metcon
Every 3min perform

20/15 Calories on Bike or 25/20 Cals on Rower

Repeat 8 times

*Record split times each round