Workout of the day

HomeGrown CrossFit - CrossFit

A: Clean and Jerk

E2MOM x 10

(1 Hang Sq Clean + 1 Sq Clean + Split Jerk)

*Stay in the 70-80% range

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 7min

Climb the ladder…

3, 6, 9, 12, 15…

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

Bar Muscle Up (SUB C2B pull up)

HomeGrown CrossFit - CrossFit

A: Warm-up (No Measure)

EMOM 12min

1- 50ft HS Walk or 2-3 Wall Walks or 100ft Bear Crawl

2- 10 Pistol or Pistol Progressions

3- 10 Hollow to Arch Swings

B: Metcon (Time)

As a team of 2. One person works at a time, split work as needed. For Time:

45 Power Clean and Jerks (R+115/75, Rx 95/65)

HomeGrown CrossFit - CrossFit

A: Front Squat

5x (1 Pause Front Squat + 1 and 1/4 Front Squat + 1 Front Squat)

*Start at 70% of 1RM FS and build

*3sec hold at bottom of pause

B: Metcon (Time)

4 Rounds

8 Deadlifts (R+ 225/155, Rx 165/125)

14 DB Alt Snatches (R+55/35, Rx 45/25)

250m Run

C: Metcon (No Measure)

Accumulate 3:00 in an L-Sit

Accumulate 3:00 in a HS Hold

Accumulate 3:00 Hanging from Bar or Rings

HomeGrown CrossFit - CrossFit

A: Warm-up (No Measure)

3 Rounds

15 Pendlay Rows

15 Hollow Body Banded pulldows

15 Hollow to Arch Swings

B: Metcon (No Measure)

Skill Work:

20 Strict HSPU

50ft HS Walk or 2-3 Wall Walks or 100ft Bear Crawl

20 Kipping HSPU (perform kip only if you can do strict)

50ft HS Walk

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 20min

20/15 Calorie Assault Bike or Rower

20 DB Front Rack Step Lunges (R+55/35, Rx 45/25)

50 Double Unders (SUB 100 Single Unders)

HomeGrown CrossFit - CrossFit

A1: Front Squat

Front Squat – 4×4 @ 70-75%

A2: Metcon (No Measure)

Ring Dips (Strict or Weighted) or Pushups (Deficit or Ring)

*Accumulate 30-50 reps

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 10min

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

12 Power Snatches (R+95/65, Rx 75/55)

9 OH Squats

C: 1-Mile Run (Time)

Max Effort 1-Mile Run
If time

HomeGrown CrossFit - CrossFit

A: Warm-up (No Measure)

3 Rounds

10 GHD Hip Extension

10 Glute Ham Raise

10 Half Kneelin DB Strict Press (10 each side)

B: Back Squat

Backsquat – Work up to a heavy 3, then 2×3@80%

C: Metcon (Weight)

E3MOM x 6

12 Shoulder to OH (R+95/65, Rx 75/55)

12 Toes to Bar

36 Double Unders (SUB 36 single unders)

*Add weight each round, if possible

*Recored final wt.