Workout of the day

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Muscle Activation

2 Steady Rounds

1min Banded Glute Activation Lateral side step back and forth

10 Dumbbell Front Squats

Row 400m

B: Back Squat ( Find 1RM )

C: Metcon (Time)

3 Rounds

100 Double Unders

15 Squat Cleans (R+115/75, Rx 95/65)

18 Chest to Bar

HomeGrown CrossFit - CrossFit

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A: Metcon (Weight)

"Double Max" 8 Minute Clock
0:00-3:00

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

3:00-5:00

REST

5:00-8:00

Find a 1RM Clean and Jerk.

Note: Record 1RM C&J

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 15 Minutes
20 Single Arm DB Push Press

(10 each arm) (R+50/35, Rx 45/25)

50′ Walking DB Lunge

5 DB Man Makers

100m DB Farmer carry

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

Muscle Activation
1 Steady Rounds

20 Supermans

20 Glute-Ham Raises (Sliders or GHD)

40 Slow Wall Squats

100m Heavy Farmers Carry

B: Hang Clean (Below Knee)

Every 2 Minutes for 12 Minutes

2 Reps @ 85%+

Jerk the last rep

NO FAILS

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 5 Minutes x 3
1 Round of "DT"

1 Round of "Cindy"

Rest 2:00 Between Rounds

*DT: 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (R+155/105, Rx125/85)

*Cindy: 5 Pull ups, 10 Push Ups, 15 Air Squats

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

E2OM for 15

50m Sprints down, walk back and rest remaining time

B: Metcon (Time)

150 Double Unders

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

30 Supine Bar Rows

150 Double Unders

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

Muscle Activation
2 Steady Rounds

10 Up dog down dog

10 Band Pull Aparts (Palms up)

10 Band Pull Aparts (Palms down)

20 Alt Jumping Lunges

1 min Plank Hold

Row 250m

B: Metcon (3 Rounds for reps)

Every 4:00 for 12:00

Row 500/400m

Max R+&Rx Ring Muscle Ups or Scaled Max Strict C2B Pull ups

in Remaining Time.

*Note: Record Max Ring MU or Strict C2B

C: Metcon (Time)

3 Rounds

20/16 Cal Bike or 30/26 cal Rower

26 Alt DB Snatch (R+50/35, Rx 45/25)

15 Strict Handstand Push-Ups

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

Muscle Activation
2 Steady Rounds

250m Run

5 Snatch Grip Press (behind the neck)

10 Empty Bar Good Mornings

10 Empty Bar Snatch Balance

B: Hang Snatch (Below Knee)

Every 2 Min for 12 Min

2 Reps @ 85%+

Heavier than last week

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 15Min
6 Burpee Box Jump Overs (R+24/20, Rx20/16)

6 Dumbbell Box Step Overs (R+45/25, Rx 35/15)

6 Bench Press (R+185/135, Rx155/115)

*share racks and have a spotter