Workout of the day

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

15 Hollow Rocks

18 Empty Barbell Good Mornings

21 Ab mat Sit-ups

24 Hip Extensions

B1: Overhead Squat (Tempo)

3 Sets of 1

Tempo: 5 sec down

B2: Overhead Squat (Pausing)

Pausing Overhead Squat

3 Sets of 1

Pause: 2 sec in Bottom

C: Metcon (Time)

2 Rounds
25 Overhead Squats (R+115/75, Rx 95/65)

35/25 Cal Row Bike Ski

HomeGrown CrossFit - CrossFit

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A.: Metcon (AMRAP - Rounds and Reps)

Teams of 2

35 Min AMRAP

400 m Run *Together

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

50 Hand Release Push-ups

50 Wall Ball (R+20/14, Rx 16/12)

50 Toes to Bar

50 DB Front Squats

50 Burpees over the DBs

50 DB Hang Clean & Jerks

*One person working at the time.

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Coaches Warmup

B: Hang Clean (Technique)

On the 1:30 x 5 Sets:

1 Pausing Clean Pull (Pause at knee 2sec)

1 Hang Squat Clean

1 Front Squat

Note: Record heaviest Hang Squat Clean

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 15min
60 Double Unders (sub 120 singles)

30/24 Calorie Row Bike Ski

5 Power Cleans (R+165/110, Rx145/85)

5 Hang Squat Cleans

5 Squat Cleans

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Rounds
10 DB Split Squats (10each leg)

10 DB Romanian Deadlift

10 Banded Lat Pull Downs

10 Banded Tri Extensions

B: Split Jerk

OTM x 10 - 1 Jerk Drive + 1 Split Jerk

*The jerk drive is a partial jerk movement to strengthen the dip and drive portion of the jerk.

Note: Record heaviest Split Jerk

C: Metcon (Time)

Buy-In: 1 Mile Run

21-15-9:

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

Box Jump Overs (R+24/20, Rx20/16″)

Toes to Bar

Cash-Out: 1 Mile Run

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Coach Warmup

B: Power Clean (Technique)

B1) Clean Pull - 3 Sets of 3

B2) Clean High Pull - 3 Sets of 3

B3) Power Clean - OTM x 8 - 2 Reps

Note: Record heaviest Power Clean for 2 reps

C: Metcon (Time)

2K Row

... Directly into:

10 Rounds:

3 Power Cleans (R+155/105, Rx125/85)

6 Push-ups

9 Air Squats

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Rounds
5-10 Strict Toes to Bar

:15 Second Chin Over Pull-up Bar Hold

:30 Second Hollow Hold

:45 Second Overhead Squat Hold

B: Power Snatch (Technique)

B1) Snatch Pull - 3 Sets of 3

B2) Snatch High Pull - 3 Sets of 3

B3) Power Snatch - OTM x 8: 2 Reps

Note: Recored heaviest Power Snatch for 2 reps

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 20min
20 DB Alt Snatches (R+50/35, Rx 40/25)

15/12 Cal Row Bike Ski

20 Single DB Box Step-Ups (R+24/20, Rx20/16)

9 Bar Muscle-ups