Workout of the day

HomeGrown CrossFit - CrossFit

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A: Hang Power Snatch (On the 1:00 x 5 Sets)

3 Hang Power Snatches

Set 1: 55% of 1RM Snatch

Set 2: 60% of 1RM Snatch

Sets 3-5: 65% of 1RM Snatch

Note: Record Sets 3-5 at 65%

B: Metcon (Time)

30min Cap
*all movements are with one DB

250m Run

90 Double Unders (180 Singles)

250m Run

80 Hollow Rocks

250m Run

70 DB Single Arm Push Press (R+50/35, Rx 40/25), (35R, 35L)

250m Run

60 Alt Forward Step DB Goblet Lunges

250m Run

50 Alt DB Power Snatch (25R, 25L)

250m Run

40 GHD Hip extensions

250m Run

30 DB Suitcase Deadlift (15R, 15L)

250m Run

20 DB Single Arm Devil Press (10R, 10L)

250m Run

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

3 Rounds (Not for time)
150ft Single Overhead DB/KB Carry Right side, 150 Single Overhead DB/KB Carry Left side (Choose weight) *150ft is Down, Back, Down or 3x50ft Lengths (50ft=wall ball wall to HGX strong)

10 Supine Bar Row

10 Slow Barbell Good Mornings (approx. :4 seconds down/:4 seconds up)

50 Band Pull-Apart (chest level)

Max Effort L-Sit b/t Boxes *Scale to L Sit with Knees tucked or Hollow Body Hold. Choose one that you can do for at least :20 seconds

B: Metcon (Time)

3 Rounds, Time cap 15min
12 Power Cleans (R+135/95, Rx 115/75)

12 Chest to Bar Pull-ups (Scale to Pull-ups)

12 Push Jerks

12 Toes to Bar (Scale to Hanging Knee Raise or Ab Mat Sit Ups)

HomeGrown CrossFit - CrossFit

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A: Metcon (AMRAP - Rounds and Reps)

Ascending Ladder for 7 Minutes
1-2-3-4-5....

Strict Handstand Push-ups (Scale to Strict DB Press)

Strict Ring Dip (Scale Banded Dip or to Bench Dip)

Push-ups

Note: All strict movements = R+

B: Metcon (Time)

14min Cap
100 Air Squats

50/35 Cal Row Bike Ski

50 KB Swings (R+70/53, Rx 53/44)

HomeGrown CrossFit - CrossFit

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A: Back Squat (Deload Week)

5 Sets:

1 Tempo Back Squat

2 Back Squats

Tempo:

* 5 Sec Down

* 1 Sec Pause

* Regular Stand

Set 1: 60% of your 5RM

Set 2: 65% of your 5RM

Sets 3-5: 70% of your 5 RM

Note: Record Sets 3-5 @ 70%

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 20
20 Wallballs (R+20/14, Rx 16/12)

20 Hang Power Snatches (R+95/65, Rx 75/55)

20 Box Jumps (R+24/20, Rx20/16″)

20 Front Squats

20/15 Cal Row Bike Ski

*Looking to get 3+Rounds

HomeGrown CrossFit - CrossFit

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A.: Metcon (Time)

Teams of 2

800 m Run + 27 Power Snatch (R+95/65, Rx75/55)

800 m Run + 27 Wall Balls (R+20/14, Rx16/12)

600 m Run + 21 Power Snatch

600 m Run + 21 Wall Balls

400 m Run + 15 Power Snatch

400 m Run + 15 Wall Balls

200 m Run + 9 Power Snatch

200 m Run + 9 Wall Balls

*Example ..

Run 800m together, Partner A does 27 Power Snatches while Partner B does 27 Wall ball

Run 800m together, Partner B does 27 Power Snatches while Partner A does 27 Wall ball ...

Run 600m together, Partner A does 21 Power Snatches while Partner B does 21 Wall ball and so on...

HomeGrown CrossFit - CrossFit

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A: Overhead Squat (Tempo)

5 Sets of 1

Start around 60-65% of your 1RM. Build throughout sets

Note: Record heaviest set of 1

B: Metcon (Time)

3 Rounds
15 Overhead Squats (R+75/55, Rx 65/45) Rx+95/65lbs

15 Supine Ring Row

5 Sandbag over 40' box (R+150/100, Rx75/50)

400m Run

* R+ after throwing sandbag over you have to climb over boxes

* Scale box heights if needed and use jerk block for climbing over