Workout of the day

HomeGrown CrossFit - CrossFit

A: Shoulder Press

5x (3 Shoulder Press + 3 Push Press)

*Start at 70% of 1RM Shoulder Press

*Max Reps Push Press on final set

B: Metcon (4 Rounds for reps)

EMOM 16min

1- 21/18 Calorie Bike/Row

2- 12-15 Burpee Box Over

3- 15-18 Ab mat Situps

4- Rest

*Perform in any order

HomeGrown CrossFit - CrossFit

A: Metcon (AMRAP - Reps)

E2MOM x 5

Max Set of Ring Muscle Ups or strict C2B pullups or pull ups

B: Snatch

7x (3 Position Power Snatch)

*Hips, Knees, Ground

*Start at 70% of 1RM

C: Metcon (AMRAP - Reps)

AMRAP 5min

Max Reps Squat Clean and Jerk (R+185/135, Rx155/115)

HomeGrown CrossFit - CrossFit

A: Back Squat

Tempo Backsquat (53X1) 5×3

*Stay in the 70-80% range

B: Metcon (Time)

21-15-9

DB Man Makers (R+55/35, Rx 45/25)

Toes to Bar

*Man Makers =push up, left arm row, right arm row, sq clean thruster

HomeGrown CrossFit - CrossFit

A: Metcon (AMRAP - Rounds and Reps)

“The Fineman 51”

51 Burpees Over Partner

51 Double Unders

51 Pullups

51 Double Unders

51 Toes to Bar

51 Double Unders

51 Front Squats (R+95/65, Rx 75/55)

51 Double Unders

51 Wallballs

51 Double Unders

HomeGrown CrossFit - CrossFit

A: Metcon (6 Rounds for reps)

E5MOM x 6

10 Deadlift (R+ 225/155, Rx 165/125)

10 HSPU

250m Run

*Increase DL and HSPU by 2 reps each round

B: Metcon (Calories)

5x 1:00 on/1:00 off

Max Calorie Row or Bike

HomeGrown CrossFit - CrossFit

HOILDAY SCHEDULE

Happy Thanksgiving

All classes canceled