Workout of the day

HomeGrown CrossFit - CrossFit

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A: Power Clean

EMOM 12

3 TnG Power Cleans

*Stay in the 65-75% range

B: Metcon (Time)

800m Run

40 DB Alt Snatches (R+50/35, Rx 45/25)

400m Run

20 DB Alt Snatches

250m Run

10 DB Alt Snatches

HomeGrown CrossFit - CrossFit

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A: Metcon (Weight)

E3MOM x 5

9-12 Burpees Over Bar (no step)

12-15 Shoulder to OH (R+135/95, Rx 115/75)

*Add weight each round, if possible

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 8

3, 6, 9, 12, 15…Climb the ladder

Power Clean (R+135/95, Rx 115/75)

Ring Dip

HomeGrown CrossFit - CrossFit

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A: Metcon (AMRAP - Reps)

As a team of 2…

Rest 3min

Metcon (AMRAP - Rounds and Reps)

AMRAP 15min

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

90 Double Unders (SUB 180 Singles +50 Attempts of DU)

30 Ring Rows

*One athlete working at a time, switch as needed

HomeGrown CrossFit - CrossFit

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A: Crossfit Games Open 18.1 (Ages 16-54) (AMRAP - Reps)

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-bars

10 Dumbbell Hang C&J 50/35 lb

14/12-Cal Row

Crossfit Games Open 18.1 Scaled (Ages 16-54) (AMRAP - Reps)

Complete as many rounds as possible in 20 minutes of:

8 Hanging Knee Raises

10 Dumbbell Hang C&J 35/20 lb

14/12-Cal Row

Crossfit Games Open 18.1 Masters (55+) (AMRAP - Reps)

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-Bar

10 Dumbbell Hang C&J 35/20 lb

14/12-Cal Row

Crossfit Games Open 18.1 Teens (Ages 14-15) (AMRAP - Reps)

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-Bar

10 Dumbbell Hang C&J 35/20 lb

14/12-Cal Row

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Rounds For Quality:

10 Strict T2B or Hanging knee raises

20 Tuck Ups

20 Russian Twist

B1: Front Squat

Front Squat – 4×4 @ 70%

B2: Metcon (No Measure)

Strict Ring Dips or Pushups (Deficit)

Accumulate 30-50 reps

C: Metcon (Time)

6x 250m Row or Run

*Rest 2min

HomeGrown CrossFit - CrossFit

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A: CrossFit Games Open 14.5 and 16.5 (Time)

For Time:

21 Thruster, 95#/65#

21 Bar Facing Burpees

18 Thruster, 95#/65#

18 Bar Facing Burpees

15 Thruster, 95#/65#

15 Bar Facing Burpees

12 Thruster, 95#/65#

12 Bar Facing Burpees

9 Thruster, 95#/65#

9 Bar Facing Burpees

6 Thruster, 95#/65#

6 Bar Facing Burpees

3 Thruster, 95#/65#

3 Bar Facing Burpees
*No step on Burpees and dont be sore for Friday 18.1

CrossFit Games Open 16.5 Scaled (Time)

For Time:

21 Thruster, 65# /45#

21 Bar Facing Burpees

18 Thruster, 65# /45#

18 Bar Facing Burpees

15 Thruster, 65# /45#

15 Bar Facing Burpees

12 Thruster, 65# /45#

12 Bar Facing Burpees

9 Thruster, 65# /45#

9 Bar Facing Burpees

6 Thruster, 65# /45#

6 Bar Facing Burpees

3 Thruster, 65# /45#

3 Bar Facing Burpees