Workout of the day

HomeGrown CrossFit - CrossFit

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A: Power Clean (Technique)

On the 1:30 x 7 Sets:

30 Double-Unders (Sub 60 Single unders)

3-Position Power Clean*

Record heaviest complex

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 12
9 Strict Pull-Ups

12 Hang Power Cleans (R+135/95, Rx 115/75)

9 Strict Handstand Pushups

21 Deadlifts

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Rounds for Quality
:20 Sec L-Sit b/t boxes

:30 Sec Wall-Facing Handstand Hold

:40 Double DB/KB Static Squat

B: Overhead Squat (Pausing)

5 Sets of 1

*10 Second Pause in Bottom

*build up

Record heaviest weight

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 16
16 Overhead Squats (R+95/65, Rx 75/55)

16 Box Jumps (R+24/20, Rx20/16)

16 Front Rack Reverse Step Lunges

16 Box Jumps

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

20 Wall Walks

*10min time Cap

B: Metcon (No Measure)

4 Rounds For Quality:
10 Ring Rows

:10-:20 Second Ring Support Hold at the top of the ring row

C: Metcon (Time)

3 Rounds
1600m Run, Row, Bike or Ski

800m Run, Row, Bike or Ski

400m Run, Row, Bike or Ski

20 Burpees

* Choose 3 different ways to complete the meters (Ex: Run 1600m, Bike 800m, Row 400m)

*40 min time cap

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Rounds
20 Banded Pull-Aparts

:30 Second Hollow Hold

100m Single Kettlebell Farmers Carry (change at 50m)

B: Metcon (Weight)

Barbell Complex
On the 2:00 x 5 Sets:

3 Power Cleans

3 Front Squats

3 Push Jerks

*build wt

Record heaviest weight

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 12
3 Power Cleans (R+135/95, Rx 115/75)

3 Front Squats

3 Push Jerks

15 Toes to Bar

HomeGrown CrossFit - CrossFit

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A. : Metcon (AMRAP - Rounds and Reps)

Teams of 2

With a 35 minutes running clock:

30-20-10 Front Squats (R+155/105,Rx135/95)

60-40-20 Box Jumps (R+24/20,Rx20/16)

30-20-10 Power Cleans (R+155/105,Rx135/95)

60-40-20 Push ups

-Then-

AMRAP in the remaining time:

50 Deadlifts (R+155/105,Rx135/95)

30 Sit ups

400 m Run

*One person working at the time.

HomeGrown CrossFit - CrossFit

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A: Metcon (Time)

In teams of 2. Split work as needed
AMRAP 8:

24 Calorie Row Bike Ski

24 Kettlebell Swings (R+53/35, Rx44/26)

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

AMRAP 8:

8 Calorie Row Bike Ski

8 Kettlebell Swings

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