Workout of the day

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Coaches Warm-up

B: Deadlift

3×12 @50-55% of 1RM

C: Metcon (Time)

For Time
300 Double Unders

150 Ring Rows

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

150 Push Ups

300 Double Unders

* Alternate sets with a partner. DU must be completed in sets of 50, Ring Rows and Push Ups in sets of 15, and Hang Clean and Jerks in sets of 10.

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

8 Minutes

Rower or Bike

B: Metcon (Weight)

6 Sets
5 T&G Power Cleans

into

6 Front Rack Alt Reverse Step Lunges

*Increase weight every 2 sets

C: Metcon (Time)

For Time
10-1

Strict Pull Ups

Strict Ring Dips

*Optional - Complete with a weighted vest

D: Metcon (No Measure)

3×20 GHD Sit Ups or Abmat sit up

Rest as needed

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Rounds
20 KB Goblet Squats

100′ Bear crawl

B: Front Squat (Pause Front Squat)

Build to a Heavy Triple

C: Metcon (Time)

For Time
EMOM until completion

12/10 Calorie Row

Max Burpee Box Jumps(R+24/20, Rx20/16) in remaining time

Continue until 200 total Burpee Box Jumps are completed

*Alternate minutes with a partner

TIME CAP : 30 MIN

HomeGrown CrossFit - CrossFit

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A: Metcon (AMRAP - Reps)

AMRAP 4 Minutes
Run 250m

Max Rep Wallballs

B: Push Press

5X3

C: Metcon (Time)

For Time
40 Power Clean and Push Jerks (R+135/95, Rx 115/75)

then

*Share the work with a partner and switch anytime.

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Steady Rounds
10 Empty Bar OHS w/ :02 Pause in bottom

10 Supermans w/ :02 Pause at the top

10 HR Push Ups

B: Metcon (Weight)

EMOM 15 min
1 Snatch Pull + Snatch

Start at 70% and build

C: Metcon (Time)

3 Rounds
Row 1000m

20 Bar Muscle Ups (SUB C2B pull ups)

Accumulate 2min in an L-Sit b/t boxes

*Share the work with a partner and switch anytime.

HomeGrown CrossFit - CrossFit

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A. : Metcon (AMRAP - Reps)

In Teams of 3

AMRAP 6 MIN

Max Reps Power Snatch (R+135/95, Rx115/75)

Rest 2 min

AMRAP 6 MIN

Max Reps Power Clean (R+155/105, Rx125/85)

Rest 2 min

AMRAP 6 MIN

*OTM every team member must do 5 Burpees. Only one person works at the time for the pull ups.

Rest 5 min ... Then ...

10 Min ladder... Solo

10 KB Swings (R+ 53/35, Rx 44/26)

10 Push ups

15 KB Swings (R+ 53/35, Rx 44/26)

15 Push ups

20..20..25..25..and so on...