July 19, 2017 - No Comments! 7.19.17 HomeGrown CrossFit - Level 1 Group Class A: Hang Snatch EMOM for 15 mins. 1 Hang Squat Snatch + 1 Squat Snatch *Built up in Wt. *Record Hang Sq Snatch B: Metcon (Time) 3 Rounds 50 Wall Balls (R+20/14, Rx 16/12) 10 Power Clean & Jerks (R+185/135, Rx155/115)
July 18, 2017 - No Comments! 7.18.17 HomeGrown CrossFit - Level 1 Group Class A: Bench Press 5 Sets 5 Reps Start at your 70% of 1RM Use the heaviest weight you can for each set. *Rest as needed between sets. *Record heaviest B: Metcon (AMRAP - Reps) EMOM for 12 mins: 8-10 Russian Kettlebell Swing (R+53/35, Rx44/26) 5 Handstand Push-ups *Record total reps at end
July 17, 2017 - No Comments! 7.17.17 HomeGrown CrossFit - Level 1 Group Class A: Back Squat Every 3min for 15 min 10 Back Squats Built up in wt. B: Metcon (3 Rounds for reps) AMRAP 5 mins: 250 m Run 5 DB Manmakers (R+45/25, Rx 35/15) (Manmakers: push up, row left, row right, squat clean into a thruster) Rest 2 min and Repeat for a total of 3 rounds *Record Manmakers each round
July 15, 2017 - No Comments! 7.15.17 HomeGrown CrossFit - Level 1 Group Class A: Metcon (AMRAP - Rounds and Reps) AMRAP 30min Relay Style Teams of 3 250m Row 10 Burpees over rower 10 Jumping Alt Lunges
July 14, 2017 - No Comments! 7.14.17 HomeGrown CrossFit - Level 1 Group Class A: Metcon (Time) 40 Wall Balls (R+20/14, Rx 16/12) 40 Hang Cleans (R+95/65, Rx 75/55) 40 Pull-Ups 40 Deadlifts (R+95/65, Rx 75/55) 40 Push-Ups 40 Box Jumps (R+24/20, Rx20/16″) 40 Kettlebell Swings (R+53/35, Rx44/26) 40 Toes-to-Bar 40 Air Squats 40 Hang Snatches (R+95/65, Rx 75/55) 40 Double-Unders / 80 Singles 40 Sit-Ups 40 Burpees *100m Run at start and after each 40-rep movement *Time Cap 45min
July 13, 2017 - No Comments! 7.13.17 HomeGrown CrossFit - Level 1 Group Class A: Front Squat 5 Set of 2 Reps * Built up in wt. B: Metcon (Time) 4 Rounds 10 Atl Pistols 20 V-ups 10 Strict Handstand Push-ups
July 12, 2017 - No Comments! 7.12.17 HomeGrown CrossFit - Level 1 Group Class A: Hang Snatch Every 3 min for 18 Min ( 6 Sets) Hang Squat Snatch w/ 3 sec hold at the botton (squat position) Set 1: 3 Reps @ 60% Set 2 & 3 : 3 Reps @ 65% Set 4,5 & 6: 3 Reps @ 70% B: Metcon (AMRAP - Rounds and Reps) AMRAP 15 min 30 Alt DB Snatch (R+55/35, Rx 45/25) 20 Ring Dips 10 Burpee Pull up *DO NOT DROP THE DBs *DB ARE NOT BUMPER PLATES THEY WILL BRAKE!
July 11, 2017 - No Comments! 7.11.17 HomeGrown CrossFit - Level 1 Group Class A: Sumo Deadlift 5 Sets 3 Reps *Built up in wt. B: Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14#
July 10, 2017 - No Comments! 7.10.17 HomeGrown CrossFit - Level 1 Group Class A: Split Jerk Take 20 mint to find your 1 RM Set 1: 50% 1RM Set 2: 60% 1RM Set 3: 70% 1RM Set 4: 75-87% 1RM Set 5: 90-93% 1RM Set 6: 100%+ 1RM *Rest as needed between sets. B: Metcon (AMRAP - Reps) EMOM for 12 min Odd: 10 Power Snatches (R+95/65, Rx 75/55) Even: 10-12 (R+ T2B, Rx K2E) *Record total reps
July 8, 2017 - No Comments! 7.8.17 HomeGrown CrossFit - Level 1 Group Class A: Metcon (Time) Teams of 4 : 1 person working at the time. 500m Run – 2 People 50 Power Snatch (R+95/65, Rx 75/55) 400m Run – 2 People 60 Push-ups 250m Run – 4 people 70 KB Swings (R+53/35, Rx44/26) 100m Run together -4 people 80 Ring Rows 100m Run – 4 People 80 Double-Unders 250m Run – 4 People 60 Power Cleans (R+95/65, Rx 75/55) 400m Run – 2 People (didn’t run the first 400m) 50 Burpees 500m Run – 2 People (The Partners that did not run the first 500m)
