September 12, 2017 - No Comments! 9/12/17 HomeGrown CrossFit - Level 1 Group Class A1: Back Squat Backsquat – 3×3 @ 85% A2: Box Jumps Box Jumps 5×3 B: Metcon (Time) 4 Rounds 250m Run 10 Thrusters (R+135/95, Rx 115/75) 30 Double Unders (Scale 60 Singles +15 Attempts of DU)
September 11, 2017 - No Comments! 9.11.17 HomeGrown CrossFit - Level 1 Group Class A1: Power Snatch Power Snatch 5×3 R+ TnG Power Snatch 5×3 *Start at 70% and work up A2: Handstand Push-ups Strict or Deficit HSPU 5x 5-7 B: Metcon (AMRAP - Rounds and Reps) AMRAP 9min Climb the ladder… 3, 6, 9, 12, 15… Power Snatch (R+115/75, Rx 95/65) Burpees Over Bar
September 9, 2017 - No Comments! 9.9.17 HomeGrown CrossFit - Level 1 Group Class A: Metcon (Time) As a team of 2 3 Rounds of: 30 Shoulder to OH (R+155/105, Rx125/85) 40 Deadlifts 50 V-ups Then… 3 Rounds 50 Wallballs (R+20/14, Rx 16/12) 40 Power Cleans (R+155/105, Rx125/85) 30 Pushups *One athlete working at a time
September 8, 2017 - No Comments! 9.8.17 HomeGrown CrossFit - Level 1 Group Class A: Metcon (Weight) Every 5min for 5 Round 400m Run 10 OH Squats 10 Burpees Over Bar *Start around 50-60% and add weight each round (if possible) *Record last wt
September 7, 2017 - No Comments! 9.7.17 HomeGrown CrossFit - Level 1 Group Class A: Split Jerk Split Jerk 10×1 *Stay in the 75-85% range B: Metcon (Time) 30 Strict HSPU 15 R+Bar Muscle Ups, Rx 15 C2B Pull ups 20 Strict HSPU 10 R+ Bar Muscle Ups, Rx 10 C2B Pull ups 10 Strict HSPU 5 R+ Bar Muscle Ups, Rx 5 C2B Pull ups
September 6, 2017 - No Comments! 9.6.17 HomeGrown CrossFit - Level 1 Group Class A1: Push Press 7x (2 Strict Press + 3 Push Press) *Start at 70% of 1RM Push Press and work up A2: Strict Toes-To-Bar 5x 10 Strict t2B with Straight Legs or Hanging Knee Raise B: Metcon (4 Rounds for time) 4x100m Prowler Push (R+&Rx Men Four 45/ Women Two 45 Plates ) perform each round for time– Perform each for time
September 5, 2017 - No Comments! 9.5.17 HomeGrown CrossFit - Level 1 Group Class A1: Power Clean Power Clean 5×3 *Start at 70% and work up A2: Handstand Push-ups 5x 5-7 B: Metcon (Time) 20 Burpees Over Bar 30 Thrusters (R+115/75, Rx 95/65) 20 Burpees Over Bar
September 4, 2017 - No Comments! 9.4.17 HomeGrown CrossFit - Level 1 Group Class A1: Back Squat 3×5 @ 80% A2: Box Jumps 5×3 B: Metcon (Time) 5 Rounds 21 KB/DB Swings (KB R+53/35, Rx44/26) (DB R+50/35, Rx45/30) 14 R+ KB/DB forward alt step single arm OH Lunges, Rx forward alt step Lunges wt by your side) 7 R+ Chest to Bar Pullups, Rx Pullups *for the lunges alt arms evenly each round example 7 right then 7 left
September 2, 2017 - No Comments! 9.2.17 HomeGrown CrossFit - Level 1 Group Class A: Metcon (AMRAP - Rounds and Reps) As a team of 2 complete the following reps together. Break up work as needed. Only one person works at a time. AMRAP 8 16 Power Snatches (R+95/65, Rx 75/55 30 Double Unders or 45 Single Unders Rest 3min Metcon (AMRAP - Rounds and Reps) AMRAP 10 10 Hang Power Cleans (R+115/75, Rx 95/65) 20 Wallballs (R+20/14, Rx 16/12) Rest 3min Metcon (AMRAP - Rounds and Reps) AMRAP 12 6 Thrusters (R+135/95, Rx 115/75) 4 Rope Climbs or 8 Rope Knee to Elbow
September 1, 2017 - No Comments! 9.1.17 HomeGrown CrossFit - Level 1 Group Class A: Metcon (5 Rounds for time) Every 5min for 5 Rounds 400m Run 10 Front Squats 10 Burpees Over Bar *Start around 60% and add weight each round (if possible) *The goal here is to keep all rounds within 10 seconds of each other
