Workout of the day

HomeGrown CrossFit - CrossFit

A: Back Squat

Back squat 10-8-6-4-2

*Start at 60-70% and go up each set

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 10min

3, 6, 9, 12, 15…

Pull-ups

Push Up

DB Double Arm OH Squat (R+45/25, Rx 35/15)

Rest 2min

Metcon (AMRAP - Rounds and Reps)

AMRAP 8min

3, 6, 9, 12, 15…

Pendlay Rows

V-ups

HomeGrown CrossFit - CrossFit

A: Squat Clean

Sq Clean – Work up to a heavy single, then 3×1 @ 80%

B: Metcon (Time)

18-15-12

Cluster (R+135/95, Rx 115/75)

Burpee Over Bar

Cluster=Sq Clean Thruster

HomeGrown CrossFit - CrossFit

A: Metcon (4 Rounds for reps)

EMOM for 16min, 4 Rounds Max Reps or time

Minute 1: DB Back Squats (R+60/40, Rx 50/30)

Minute 2:DB Bench Presses

Minute 3: Handstand Hold

Minute 4: Pushups

B: Metcon (5 Rounds for reps)

EMOM for 15min, 5 Rounds

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

15 Sit-ups

15 Hollow Rocks

HomeGrown CrossFit - CrossFit

A: Metcon (6 Rounds for reps)

E5MOM x 6

250m Run

8 Ring Rows

8 Alt Step Lunges Front Rack (R+115/75, Rx 95/65)

4 Power Snatches

*Add 2 Reps to each exercise, each round

HomeGrown CrossFit - CrossFit

A: Metcon (No Measure)

3 Rounds

10 Pendlay Rows

10 Weighted push ups

10 GHD Hip Extension

10 Glute Ham Raise

B: Metcon (No Measure)

For Quality:

3 Rounds

10 Hollow to Arch Swings

5 Hip to Rings

1-3 Muscle Ups or attempts

C: Metcon (Time)

250m Row/Run

500m Row/Run

750m Row/Run

1000m Row/Run

*Rest 1min b/t sets

HomeGrown CrossFit - CrossFit

A: Push Jerk

5x (2 Push Jerks + 1 Split Jerk)

*Start at 70% of 1RM Push Jerk

*Max Reps Split Jerk on final set

B: Metcon (AMRAP - Rounds and Reps)

As a team of 2. In any order, one person works at a time, break up work as needed:

Rest 2min

Metcon (AMRAP - Rounds and Reps)

AMRAP 5min

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

20 Supine Bar Rows

Rest 2min

Metcon (Distance)

AMRAP 5min

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