Workout of the day

HomeGrown CrossFit - CrossFit

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A: Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes

A1: Crossfit Games Open 20.3 and 18.4 Masters (55+) (Time)

21 deadlifts 185/125 lb

21 Push Press 95/65 lb

15 deadlifts 185/125 lb

15 Push Press 95/65 lb

9 deadlifts 185/125 lb

9 Push Press 95/65 lb

21 deadlifts 255/165 lb

10 handstand push-ups

15 deadlifts 255/165 lb

10 handstand push-ups

9 deadlifts 255/165 lb

10 handstand push-ups

Time cap: 9 minutes

A2: Crossfit Games Open 20.3 and 18.4 Scaled (Ages 16-54) (Time)

21 deadlifts 135/95 lb

21 hand-release push-ups

15 deadlifts 135/95 lb

15 hand-release push-ups

9 deadlifts 135/95 lb

9 hand-release push-ups

21 deadlifts 185/135 lb

50-ft. bear crawl

15 deadlifts 185/135 lb

50-ft. bear crawl

9 deadlifts 185/135 lb

50-ft. bear crawl

Time cap: 9 minutes

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

5 Rounds:

250m Run

15/12 Cals Row Bike Ski

10 Strict Handstand Push-ups

B: Front Squat

On the 1:30 x 6:

1 Pausing Front Squat (2sec at bottom)

1 Front Squat

Record heaviest set

C: Metcon (3 Rounds for time)

On the 3min x 3 Rounds Rest 1 min between rounds

7-5-3

Back Squat

Push Jerk

Thruster

Barbell: 30-40% of 1RM Clean & Jerk

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Alternating On the min x 8 (4 Rounds):

Minute 1: 2 Pausing Clean Pulls (2sec above knee) build heavy

Minute 2: 50' Handstand Walk or 5 Wall Walks

B: Power Clean

On the 1:30 x 6 Sets:

1 Clean Pull

1 Power Clean

1 Hang Power Clean

* build up

Record heaviest set

C: Metcon (3 Rounds for reps)

AMRAP 4min x 3

Resting 2:00 between:

15 Burpee Box Jump Overs (R+24/20, Rx20/16″)

15 Power Cleans

20/15 Cals Row Bike Ski

Round 1: R+135/95, Rx 115/75

Round 2: R+115/75, Rx 95/65

Round 3: R+95/65, Rx 75/55

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