September 15, 2017 - No Comments! 9.15.17 HomeGrown CrossFit - Level 1 Group Class A: Metcon (Time) As a team of 2 Complete the following: 27-21-15-9 OH Squat (R+135/95, Rx 115/75) Ring Rows Then… 50 Reps of the “The Bear” complex: (R+135/95, Rx 115/75) One Bear complex = 1Power Clean 1Front Squat 1Shoulder to OH 1Back Squat 1Shoulder to OH *1 athlete working at a time, break up work as needed
September 14, 2017 - No Comments! 9.14.17 HomeGrown CrossFit - Level 1 Group Class A1: Clean and Jerk Clean and Jerk 10×1 *Start at 70% and work up. A2: Metcon (No Measure) 5x (1 Negative + 2 Assisted Pull-ups) or 5x (2-3 Strict C2B Pull-ups + 5-7 C2B Pull-ups) or 5x (1-2 Strict Muscle Up + 2-3 Kipping Muscle Ups) B: Metcon (AMRAP - Reps) Complete the following: 3:00 Max Calorie Assault Bike Rest 3min 3:00 Max Calorie Row Rest 3min 3:00 Max Toes to Bar Rest 3min 3:00 Russian Twist (you pick wt.) *Record Total Cals and T2B
September 13, 2017 - No Comments! 9/13/17 HomeGrown CrossFit - Level 1 Group Class A: Deadlift EMOM 7min 3 Deadlifts @ 70% of 1RM B: Metcon (Time) 3 Rounds 400m Run R+ 24 KB Snatches (53/35lb) (12/12 each arm), Rx 24 DB Alt Snatches (Rx 50/30lb) R+ 16 KB Single arm OH Squats (8/8 each arm), Rx 16 DB Single Arm OH Alt Step Lunges (8/8 each arm)
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
