Workout of the day

HomeGrown CrossFit - CrossFit

A: Metcon (No Measure)

2 Rounds For Quality:

50 Hollow Rocks

50 Arch Ups

15 Snatch Grip Pendlay Rows

B: Back Squat

Back squat 5×3

*Stay in the 75-85% range

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 10min

3, 6, 9, 12, 15...

Thruster (R+115/75, Rx 95/65)

1, 2, 3, 4, 5...

Muscle Ups (SUB 1 pull up + 1 Dip, 2pull ups +2 Dips, 3 Pull-ups + 3 Dips...)

HomeGrown CrossFit - CrossFit

A: Clean Pull

Clean Pulls 7×3

*80, 85, 90, 95, 100, 105, 110% of 1RM Clean

Hang Clean

Hang Sq Clean 5×2

*Start at 70% and work up

Clean

Sq Clean 3×1

*Stay in the 80-100+% range

B: Metcon (4 Rounds for time)

E3MOM x 4

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

25/20 Calorie Row/Bike

10 Burpees

HomeGrown CrossFit - CrossFit

A: Metcon (AMRAP - Rounds and Reps)

As a team of 2…

3 Rounds of:

AMRAP 2min

Max Calorie Row or Bike

Max Reps Burpees

*Work at same time, switch as needed

Rest 2min

Metcon (AMRAP - Rounds and Reps)

AMRAP 2min

Max Double Unders

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

*Work at same time, switch as needed

Rest 2min

Metcon (AMRAP - Rounds and Reps)

AMRAP 2min

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

Max Reps Hanging Knee/Straight Leg Raise or Toes to Bar

*Work at same time, switch as needed

HomeGrown CrossFit - CrossFit

A: Overhead Squat

OH Squat 10-8-6-4-2

*build up in wt 75%, 80%, 85%, 90%, 95%

B: Metcon (Time)

3 Rounds

400m Run

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

12 Chest to Bar Pull-ups

HomeGrown CrossFit - CrossFit

A: Metcon (No Measure)

4 Rounds with a partner

10 single leg hip bridge (10 each side)

10 partner leg raise/throw

10 Ring Row (Partner will place extra wt (plates) on chest if needed)

B: Metcon (Time)

3 Rounds

25 Cal Row/Bike

1min Front Rack Barbell Hold (R+165/110, Rx145/85)

25 Cal Row/Bike

1min L-Sit Hold B/T Boxes

25 Cal Row/Bike

1min Barbell Hold Over Hard

HomeGrown CrossFit - CrossFit

A: Shoulder Press

5x (3 Shoulder Press + 3 Push Press)

*Start at 70% of 1RM Shoulder Press

Push Press

*Max Reps Push Press on final set

*Changes reps in Wodify from 1 to the amount you did

B: Metcon (AMRAP - Rounds and Reps)

As a team of 2 together complete the following with one person working at a time

AMRAP 15min

60 Double Unders (SUB 120 Singles +30 Attempts of DU)

30 Barbell Front Rack Forward Step Lunges (R+115/75, Rx 95/65)

30 Deficit Pushups (use 25lb plates)