Workout of the day

HomeGrown CrossFit - CrossFit

A: Warm-up (No Measure)

3 Rounds

10 Alt DB Renegade Rows

15 Hollow Rocks

15 Arch Ups

B1: Bench Press

Bench Press 3×5

work up

B2: Metcon (Weight)

5x 5-7 Strict Weighted C2B Pullups

C: Metcon (Time)

2 Rounds

24 Shoulder to OH (R+135/95, Rx 115/75)

24 Barbell OH Lunges

24 Burpees Over Bar

HomeGrown CrossFit - CrossFit

A: Back Squat

Backsquat 3×5

*Stay in the 75-85% range

B: Metcon (Time)

5 Rounds

250m Run

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

12 Toes to Bar

HomeGrown CrossFit - CrossFit

A: Clean and Jerk

EMOM 12

1 Sq Clean and Split Jerk

*Stay in the 75-90% range of 1RM

B: Metcon (AMRAP - Reps)

AMRAP 5min

Go up by three reps

3, 6, 9, 12, 15…

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

OH Squat

AMRAP 5min

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

OH Squat

(Example: 12, 9 ,6, 3)

HomeGrown CrossFit - CrossFit

A: Metcon (Time)

As a team of 2 together complete the following. Perform the run together and split the work as needed

800m Run

HomeGrown CrossFit - CrossFit

A: Metcon (8 Rounds for time)

E4MOM x 8

12 Burpees

14 One Arm DB OH Reverse Alt Step Lunges (R+80/60, Rx 50/30)

16 DB Alt DB Snatches

40 Double Unders (Sub 80 Singles +20 Attempts of DU)

B: Metcon (Calories)

8 Rounds

45Sec on/:45Sec off

Max Calorie Row or Bike

HomeGrown CrossFit - CrossFit

A: Warm-up (No Measure)

4 Rounds

10 GHD Hip Extension

10 Ring Dips

10 Alt DB Renegade Rows

10 Strict HSPU or HSPU Progression

B: Metcon (5 Rounds for reps)

E3MOM for 5 Rounds

18/15 Calorie Row or Bike

10 Burpees

*Record Cal and Reps together