Workout of the day

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

5 Sets, Not For Time:

40-60 Unbroken Double Unders

60% Unbroken Ring Muscle-ups

Build from prior week.

B: Snatch Balance

3x2 Snatch Balances

Technique loads - keep it light and fast.

then

On the 1:30 x 5 Sets:

2 Snatch Balances

Note: Record heaviest 2 rep snatch balance

C: Metcon (Weight)

21-15-9:

Squat Snatch (R+95/65, Rx 75/55)

Chest to Bar Pull-Ups

If time remaining....build to a Heavy Single Snatch (Power or Squat) and indicate as such in your comments

HomeGrown CrossFit - CrossFit

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A. : Metcon (No Measure)

2 Rounds

Farmers carry x 100m

Hollow hollow hold x 1 min

Handstand hold x 1 min

B. : Metcon (Time)

Team of 2 :: For Time:

250 m Run + 20 DB Thrusters + 20 Push ups

250 m Run + 20 DB Front rack lunges + 20 T2B

250 m Run + 20 DB DL + 20 V-ups

250 m Run + 20 DB Front rack lunges + 20 ring rows

250 m Run + 20 DB Manmakers + 20 Burpee over DBs

DB (R+50/35, Rx45/25)

*Run together

*One person works at the time.

HomeGrown CrossFit - CrossFit

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A1: Crossfit Games Open 20.2 (Ages 16-54) (AMRAP - Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

50-lb/35-lb dumbbells

A2: Crossfit Games Open 20.2 Masters (55+) (AMRAP - Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

35-lb/20-lb dumbbells
Intermediate

A3: Crossfit Games Open 20.2 Scaled (Ages 16-54) (AMRAP - Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 hanging knee-raises

24 single-unders

35-lb/20-lb dumbbells

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Coaches Warmup

B: Metcon (3 Rounds for weight)

Barbell Overhead Lunge

Build to a Heavy at Each

1. 12 Alt Step Forward Barbell Overhead Lunge

2. 10 Alt Step Forward Barbell Overhead Lunge

3. 6 Alt Step Forward Barbell Overhead Lunge

Rest as Needed Between Sets

Note: Record weight used for each rep scheme

C: Metcon (Time)

3 Rounds For Time:

20/15 Cal Row Bike Ski

15 Deadlifts (R+ 225/155, Rx 165/125)

15 Toes to Bar

Rest 2min Between Sets

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Coaches Warmup

B: Front Squat (On the 2:00 x 5 Sets:)

Set 1: 6 Reps

Set 2: 4 Reps

Set 3: 2 Reps

Set 4: 4 Reps

Set 5: 6 Reps

Note: Record Set 3, 2 Reps

C: Metcon (Time)

3 Rounds:

30/20 Cal Row Bike Ski

15 Chest to Bar Pull-ups

... Directly Into:

3 Rounds:

20 Alternating DB Snatches (R+50/35, Rx 40/25)

15 Thrusters (R+95/65, Rx 75/55)

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Coaches Warmup

B: Metcon (3 Rounds for time)

Part #A

For Time (12 Minute Cap):

50/35 Cals Row Bike Ski

50 Strict Handstand Push-ups

REST 3min

Part #C

3 Rounds For Time:

400m Run

21 Lateral Bar Burpees