Workout of the day

HomeGrown CrossFit - CrossFit

A: Metcon (Time)

As a team of 2…

*40 minute time cap

HomeGrown CrossFit - CrossFit

A: Metcon (Time)

10-9-8-7-6-5-4-3-2-1 Deadlift (R+ 225/155, Rx 165/125)

1-2-3-4-5-6-7-8-9-10 R+ Strict Deficit HSPU (45/25), Rx Strict HSPU

B: Metcon (AMRAP - Rounds)

AMRAP 5min

25m Prowler Push (R+&Rx Men Four 45+ Ttwo 25/ Women Two 45+ two 25 Plates)

C: Metcon (No Measure)

5 Rounds

5-7 Pendlay Rows

10 Hollow to Arch Swings

HomeGrown CrossFit - CrossFit

A: Metcon (Time)

3 Rounds

500m Row

400m Run

Rest 3min between rounds

Score is total time, including rest, to complete all three rounds.

HomeGrown CrossFit - CrossFit

A1: Clean and Jerk

Clean and Jerk 7×2

*Start at 70% and work up

A2: Metcon (No Measure)

5×5 Ring/Bar Muscle Ups or Strict C2B Pull-ups

B: Metcon (Time)

21-15-9

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

Ring Dip

HomeGrown CrossFit - CrossFit

A: Back Squat

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

B: Metcon (3 Rounds for time)

3 Rounds

2:00 on/1:00 min off

40 Double Unders (Scale 80 Single unders)

10 Burpees Over Bar

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

HomeGrown CrossFit - CrossFit

A1: Power Snatch

5x (1 Hang Power Snatch + Power Snatch + Sq Snatch)

*Stay in the 70-80% range of 1RM Power Snatch

A2: Metcon (No Measure)

3x 1:00 HS Hold or Freestanding HS Hold

B: Metcon (Time)

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

15 Power Snatches (R+155/105, Rx125/85)

35 Toes to Bar

15 Power Snatches

35 Wallballs