Workout of the day

HomeGrown CrossFit - CrossFit

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A: Metcon (Time)

Conditioning
800M run

50 Overhead Squats (R+45/35, Rx 35/15)

800M Run

50 Thrusters

800M run

50 Front Rack Lunges

800M run

50 Burpees

HomeGrown CrossFit - CrossFit

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A: Bench Press

Test new benchmark for 1 RM

B: Metcon (Time)

Conditioning
3 Rounds

20 Box Jump Overs (R+24/20, Rx 20/16)

20 WB (R+ 20/14, Rx 16/12)

20 DB Hang Clean and Jerk (R+ 50/35, Rx 35/20)

HomeGrown CrossFit - CrossFit

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A: Front Squat

2 x 2 @ 65%

2 x 2 @ 75%

2 x 2 @ 85%

2 x 2 @ 95%

Record 2 x 2 @ 95%

B: Metcon (Time)

Conditioning
3 Rounds

500m Row

400m Run

C: Metcon (No Measure)

Midline Conditioning
Coaches choose 10min of Core

HomeGrown CrossFit - CrossFit

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A: Deadlift

E2MOM

5 reps @ 75%

5 reps @ 80%

5 Reps @ 85%

1 rep @ 95+%

Record 1 rep at 95+%

B: Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
(Rx225/155, Scaled 165/125)

C: Metcon (No Measure)

Mobility
Coach choose with remaining time

HomeGrown CrossFit - CrossFit

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A: Metcon (Weight)

Snatch Skills
EMOM14

Min 1 - 7 (1 x Overhead Squat)

Min 8 - 14 (2 x Snatch Balance)

Record Heavy Set of 2

B: Metcon (Time)

Conditioning
Only 5 rounds of Cindy, then

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

20 KB American Swings (R+ 70/53 Rx 53/35)

Note: 1 round of Cindy = 5 pull-ups+10 pushups+15 air squats

HomeGrown CrossFit - CrossFit

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A: Front Squat (Heavy)

10 x 1

6 sec decent/1 sec pause at the bottom

Record Heaviest 1x1

B: Metcon (AMRAP - Rounds and Reps)

Conditioning
AMRAP 12

50 Alt DB Snatches (R+ 50/35, Rx 35/20)

40 Burpees

30 T2B

20 Kipping HSPU

C: 2k Row (Time)

Max Effort 2k Row