Workout of the day

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Coaches warm ups

B: Hang Clean

On the Minute x 4:

Minute #1 - 2 Hang Squat Cleans

Minute #2 - 2 Hang Squat Cleans

Minute #3 - 2 Hang Squat Cleans

Minute #4 -1 Hang Squat Clean

Minute #5 -1 Hang Squat Clean

Note: Record heaviest 1rep Hang Sq Cln

C: Nicole (AMRAP - Rounds and Reps)

20-Minute AMRAP of:
400m Run
Max Rep Pull-ups
"STRICT NICOLE"

*If you cant do pull-ups yet step up low bar or rings. THERE ARE NO BANDS IN THE

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

On the 1:30 x 4:

100m Sprint

15 Ab mat Sit-Ups

15 Supermans

B: Back Squat

On the 2:00 x 6 Sets:

On the 0:00... 3 Reps @ 75%

On the 2:00... 1 Rep @ 80%

On the 4:00... 3 Reps @ 80%

On the 6:00... 1 Rep @ 85%

On the 8:00... 3 Reps @ 85%

On the 10:00... 1 Rep @ 90%

Note: Record 1rep at 90%

C: Metcon (4 Rounds for time)

On the 5:00 x 4:

30 Air Squats

20 Jump Split Alt Lunges

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

HomeGrown CrossFit - CrossFit

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A.: Metcon (5 Rounds for time)

Teams of 2:

Every 7 min x 5 Rounds

30/24 Cal Row/Bike

400m Run

20 Burpees

20 Clean & Jerks (R+95/65, Rx75/55)

*One person works at the time.

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Coaches Warmup

B: Metcon (3 Rounds for weight)

Barbell Reverse Alt Step Lunges

3 Sets of 12

C: Metcon (Time)

Every 3:00 for 7 Rounds:

Note: Record *slowest* round

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Coaches Warmup

B: Metcon (3 Rounds for reps)

With a Partner. One person works at a time. Switch work as needed.

Part #1

AMRAP 7 - Max Overhead Squats

First 50 Reps - (R+115/75, Rx 95/65)

Second 50 Reps - (R+135/95, Rx 115/75)

Time Remaining - (R+155/105, Rx125/85)

Rest 3:00

Part #3

AMRAP 7 - Max Deadlifts

First 50 Reps - (R+185/125, Rx155/105)

Second 50 Reps - (R+ 225/155, Rx 165/125)

Time Remaining - (R+ 275/185, Rx 225/155)

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Coaches Warmup

B: Metcon (Time)

With a Partner. One person works at a time except the run. Switch work as needed. Time Cap: 30:00

3 Rounds:

400m Team Run together

50 Barbell-Facing Burpees

9 Rope Climbs

... Directly into:

21 Clean and Jerks (R+115/75, Rx 95/65)

21 Clean and Jerks (R+135/95, Rx 115/75)

21 Clean and Jerks (R+155/105, Rx125/85)

21 Clean and Jerks (R+185/125, Rx155/105)