Workout of the day

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Clean Technique
5 Sets of the Complex:

Pausing High Hang Squat Clean (2s in bottom)

Pausing Front Squat (2s in bottom)

High Hang Squat Clean

Front Squat

*Build up if possible

B: Hang Clean (On the Minute x 7)

Min #1 - 7 Hang Squat Cleans + 1 Push Jerk

Min #2 - 6 Hang Squat Cleans + 2 Push Jerk

Min #3 - 5 Hang Squat Cleans + 3 Push Jerks

Min #4 - 4 Hang Squat Cleans + 4 Push Jerks

Min #5 - 3 Hang Squat Cleans + 5 Push Jerks

Min #6 - 2 Hang Squat Cleans + 6 Push Jerks

Min #7 - 1 Hang Squat Clean + 7 Push Jerks

* go heavier than last week

C: Metcon (10 Rounds for reps)

Bergeron Beep Test
EMOM till failure or 10 Rounds

7 Thrusters (R+75/55, Rx 65/45)

7 Pull-Ups

7 Burpees

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Midline conditioning
21-18-15-12:

Rower or Bike Calories

GHD Sit-Ups or Ab mat sit ups

B: Metcon (No Measure)

Deadlift Stamina
Not for Time:

3-6-9-12-15: Unbroken Deadlifts (60%)

After each set, 30% of our Max Strict HSPU

C: Metcon (Time)

3 Rounds
800m Run

80 Double-Unders (Scale 160 Singles)

21 Push Presses (R+115/75, Rx 95/65)

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

Gymnastic Skills
Not for Time:

1:00 Light Row or Bike + 60% Max Ring Muscle-Ups or MU skill work or kipping work

1:00 Light Bike + 12 Strict Ring Dips

1:00 Light Row or Bike + 50% Max Ring Muscle-Ups

1:00 Light Bike + 9 Strict Ring Dips

1:00 Light Row or Bike + 40% Max Ring Muscle-Ups

1:00 Light Bike + 6 Strict Ring Dips

B: Power Clean

5 Sets of the Complex:

1 Hang Clean Pull

1 Hang Power Clean

1 Clean Pull

1 Power Clean

*build up wt.

C: Metcon (Time)

12min Time Cap:
50 Power Cleans (R+155/105, Rx125/85)

*On the Minute - 5 Toes to Bar

HomeGrown CrossFit - CrossFit

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A: Back Squat (Stamina)

Alternating "On the Minute" x 12 (6 Rounds)

Odd Minutes - 3 Front Squats

Even Minutes - 6 Back Squats

Barbell - 68% of Back Squat

This is our final increase in this rep scheme. Same barbell load for both lifts, with all squats taken from the rack.

B: Metcon (4 Rounds for reps)

AMRAP 3:00

21/15 Calorie Row or Bike

21 Lateral Burpees over bar

Max Overhead Squats (R+75/55, Rx 65/45)

Rest 3:00

AMRAP 3:00

12/9 Calorie Row or Bike

12 Lateral Burpees over bar

Max Overhead Squats (R+135/95, Rx 115/75)

HomeGrown CrossFit - CrossFit

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A.: Metcon (Time)

Teams of 3 :

120 Deadlifts (R+135/95, Rx115,75)

100 Hang Power Cleans

80 Front squats

60 Shoulder to overhead

40 Thrusters

*Every minute stop where you are and complete 5 synchro burpees.

*One person working at the time.

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Steady Rounds
10 Hollow to Superman on pull up bar. If ready work on the pull for the bar MU.

10 Alt HS Shoulder Taps on ground or on wall

10 One DB OHS ( 5 each arm)

B: Squat Snatch

On the 2:00 x 7 Sets:

25' Handstand Walk

3 Bar Muscle-Ups

1 Squat Snatch

*build up on the Sq Snatch

*RECORD heaviest Sq Snatch

C: Metcon (Time)

2 Rounds:

8 Power Snatches (R+155/105, Rx125/85)

8 Bar Facing Burpees

Directly into...

2 Rounds:

8 Power Snatches (R+125/85, Rx115/65)

8 Bar Facing Burpees

Directly into...

2 Rounds:

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

8 Bar Facing Burpees