Workout of the day

HomeGrown CrossFit - CrossFit

A: Metcon (AMRAP - Reps)

Strongman Saturday

Rest 1min

Metcon (AMRAP - Reps)

AMRAP 3

Max Reps Tire Flips

Rest 1min

Metcon (Weight)

3min to find

Max Wt Prowler for Push across 50m

Rest 1min

Metcon (Distance)

3min Max Distance Farmer’s Carry w/ two DB (R+60/40, Rx 50/30)

*only one person can work at a time and/or you can perform the work together if moving the same object

HomeGrown CrossFit - CrossFit

A: Metcon (AMRAP - Reps)

AMRAP 2

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

Rest 2min

Metcon (AMRAP - Reps)

AMRAP 2

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

Rest 2min

Metcon (AMRAP - Reps)

AMRAP 2

Back squat (R+135/95, Rx 115/75)

Rest 2min

Metcon (Calories)

AMRAP 2

Max Calorie R+Assault Bike, Rx Row

*Can be done in any order

*Same weight for all movements. Ideal order is listed above.

*Each amrap is a score

HomeGrown CrossFit - CrossFit

A: Metcon (No Measure)

5 Rounds

5-7 Romanian Deadlift

5-7 Strict Pullups

*can be weighted

B: Metcon (Calories)

10 Rounds

1:00 on/1:00 off

Max Calorie R+ Assault Bike, Rx Rower

HomeGrown CrossFit - CrossFit

A: 1-Mile Run (Time)

Max Effort 1-Mile Run
Against a 40min clock…

Then...

Overhead Squat (Find 1RM)

Use the remaining time to establish a 1RM for the following…

1RM OH Squat

Front Squat (Find 1RM)

Back Squat (Find 1RM)

*Mile time is one score

*Each squat is a score

HomeGrown CrossFit - CrossFit

A: Metcon (No Measure)

5 Rounds

6-8 each arm Heavy DB/KB Rows

5-7 Strict HSPU

B: Metcon (AMRAP - Reps)

8min to find a 3RM Thruster

*put your 3RM thruster in notes

HomeGrown CrossFit - CrossFit

A: Snatch (Find 1RM Sq Snatch)

Clean and Jerk (Find 1RM Sq Clean and Split Jerk)

*you will have up to 40min, you may split the time for your lifts however you like. 20mins each is just a suggestion.

B: Metcon (Time)

3 Rounds:

50m Prowler Push (R+&Rx Men Four 45/ Women Two 45 Plates)

100m KB/DBFarmer’s Carry (KB R+53/35, Rx44/26)(DB R+50/35, Rx45/30)