Workout of the day

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

9 Minute Row, Bike or Ski

On the 3, 6, 9min

15 GHD Sit-ups or Ab mat

B: Deadlift

Heavy Set of 6

Heavy Set of 4

Heavy Set of 2

*Record 1x2

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 7min
Max Wallballs (R+20/14,Rx16/12)

On the Minute: 5 Deadlifts (R+225/155, Rx185/125)

*start with 5 DL

D: Metcon (No Measure)

On the Minute for (2 Rounds)
Min 1: 50m Prowler Push (R+&Rx Men Four 45/ Women Two 45 Plates)

Min 2: Max Cal Row

Min 3: Max Reverse GHD Hypers with Medicine Ball (controlled)

Min 4: Max Hollow hold

Min 5: Max Cal Bike or Ski

*Start in any order

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Rounds
:60 Goblet Squat Hold

20 Low Banded Rows

Run 250m

B: Metcon (No Measure)

Gymnastic Skill Work
1:00 Light Bike, Row, Ski + 65% Max Ring Muscle-ups or MU transition work

1:00 Light Bike, Row, Ski + 12 Strict Handstand Push-ups or box progression

1:00 Light Bike, Row, Ski + 55% Max Ring Muscle-ups

1:00 Light Bike + 9 Strict Handstand Push-ups

1:00 Light Bike, Row, Ski + 45% Max Ring Muscle-ups

1:00 Light Bike, Row, Ski + 6 Strict Handstand Push-ups

C: Metcon (Time)

4 Rounds
400m Run

15 DB Hang Clean & Jerks (R+50/35, Rx 40/25)

15 Chest to Bar Pull-ups

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Rounds
7 Pausing Waiter Squats (Left) (2sec on the bottom)

14 Hollow Rocks

7 Pausing Waiter Squats (Right)

14 Hollow Rocks

50' Single Arm Overhead Carry (25' Each Arm)

B: Back Squat (Stamina)

Alternating On the Minute x 12 (6 Rounds):

2 Front Squat

4 Back Squats

Barbell: 72% of Rep Max Back Squat

C: Metcon (Time)

21 Bar-Facing Burpees

21 Power Snatches (R+115/75, Rx 95/65)

15 Bar-Facing Burpees

15 Overhead Squat

9 Bar-Facing Burpees

9 Squat Snatches

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Skills
Alternating For 15 Minutes:

Station A: Handstand Walk Practice

Station B: 50' Single Arm Dumbbell Overhead Walking Lunge

B: Metcon (Time)

3 Rounds
21/15 Calorie Row or Bike

75 Double Unders

Directly Into...

3 Rounds:

20 Alt Dumbbell Snatches (R+50/35, Rx 40/25)

12 Lateral Dumbbell Burpees

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Rounds
10 BB Bent Over Rows

:60sec bottom of a sq hold with BB in the front rack position

250m Run

B: Hang Power Clean (Technique)

7 Sets:

Hang Clean Pull + Hang Clean High Pull + Hang Power Clean

C: Metcon (Time)

5 Rounds
250m Run

12 Over Unders (R+& Rx 24/20)

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

6 Push Jerks

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

2 Rounds
10 Slider Hamstring Curl

10 Slider knees into chest in push-up/plank position

20 Slider alt mt climbers

B: Metcon (1 Rounds for weight)

Tempo Clean Deadlift
7 Sets of 1

Tempo: 7sec Up, 7sec Down

Note: Record heaviest weight

C: Metcon (5 Rounds for time)

5 Rounds, Every 4 Minutes
12 V-ups

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

15/12 Calorie Row or Bike or Ski