Workout of the day

HomeGrown CrossFit - CrossFit

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A1: Back Squat

3×10

*Stay in the 65-75% range

A2: Metcon (No Measure)

3x 50ft HS Walk or 1min HS Holds Facing the wall or 1min DB Holds

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 9

30 Double Unders

20 Alt. DB Snatches (R+60/40, Rx 50/30)

10 DB OH + FR Lunges (5R&5L)

HomeGrown CrossFit - CrossFit

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A1: Squat Clean

Sq Clean 5×3

*Stay in the 70-80% range

A2: Metcon (Weight)

5×5 Strict or Weighted Pullups

B: Metcon (Time)

20 Hang Power Snatch (R+115/75, Rx 95/65)

10 Burpees Over Bar

10 Sq Snatch

10 Burpees Over Bar

HomeGrown CrossFit - CrossFit

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A: Triple 3 (Time)

3000m Row

300 Du

3 mile run
R+

Triple 3

SCALED

1000m Row

100 DU

1 Mile

HomeGrown CrossFit - CrossFit

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A: Deadlift

Deadlift 9-7-5-3-1

*Start at 65-75% and work up each set

B: Metcon (Time)

4 Rounds

250m Run

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

12 GHD Sit ups or Ab mat sit ups

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

3 Rounds For Quality:

:15 Hollow Hold

:15 Arch Hold

15 Hollow to Arch Swings on Bar

1-Arm DB Split Jerks 6-8 each side

1-Arm Ring Row 6-8 each side

B: Metcon (No Measure)

E2MOM x 5

:30 Second HS Hold + 1-2 Strict HSPU + 3-5 Kipping HSPU

C: Metcon (Calories)

2x 3:00 on/3:00 off

Max Calorie Assault Bike or Row

*Score is total calories

Then…

10 minutes recovery pace

HomeGrown CrossFit - CrossFit

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A1: Push Jerk

5x (2 Push Jerks + 1 Split Jerk)

*Start at 70% of 1RM Push Jerk

*MAX Reps of Split Jerks on FINAL Set

A2: Metcon (Weight)

Pendlay Rows 5×10

B: Metcon (Time)

400m Run

40 KB Swings (R+70/53, Rx 53/44)

40 Bench Press (R+135/95, Rx 115/75)

40 KB Swings

400m Run