Workout of the day

HomeGrown CrossFit - CrossFit

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A1: Hang Power Snatch

Hang Power Snatch 7×2

*pick a working wt at stay for all sets

A2: Metcon (No Measure)

5x (1-2 Strict Ring Muscle Ups + 2-3 Kipping Ring Muscle Ups)

(SUB 1-2 Strict Pull Ups + 2-3 Kipping Pull Ups)

B: Metcon (Time)

4 Rounds

250m Run

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

10 Burpee

HomeGrown CrossFit - CrossFit

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A: Metcon (Time)

As a team of 2…For Time:

1 Mile Run

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

800m Run

30 Clean and Jerks (R+135/95, Rx 115/75)

400m Run

15 Clean and Jerks (R+185/125, Rx155/105)

HomeGrown CrossFit - CrossFit

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A: Crossfit Games Open 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes

Crossfit Games Open 18.4 Scaled (Ages 16-54) (Time)

21 deadlifts 135/95 lb

21 hand-release push-ups

15 deadlifts 135/95 lb

15 hand-release push-ups

9 deadlifts 135/95 lb

9 hand-release push-ups

21 deadlifts 185/135 lb

50-ft. bear crawl

15 deadlifts 185/135 lb

50-ft. bear crawl

9 deadlifts 185/135 lb

50-ft. bear crawl

Time cap: 9 minutes

Crossfit Games Open 18.4 Masters (55+) (Time)

21 deadlifts 185/125 lb

21 Push Press 95/65 lb

15 deadlifts 185/125 lb

15 Push Press 95/65 lb

9 deadlifts 185/125 lb

9 Push Press 95/65 lb

21 deadlifts 255/165 lb

10 handstand push-ups

15 deadlifts 255/165 lb

10 handstand push-ups

9 deadlifts 255/165 lb

10 handstand push-ups

Time cap: 9 minutes

Crossfit Games Open 18.4 Teens (Ages 14-15) (Time)

21 deadlifts 135/95 lb

21 handstand push-ups

15 deadlifts 135/95 lb

15 handstand push-ups

9 deadlifts 135/95 lb

9 handstand push-ups

21 deadlifts 185/135 lb

50-ft. handstand walk

15 deadlifts 185/135 lb

50-ft. handstand walk

9 deadlifts 185/135 lb

50-ft. handstand walk

Time cap: 9 minutes

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

1K Row

50 Air Squats

40 Alt Lunges

30sec Plank

20 HR Push ups

10 Burpees

5 Hollow Rocks

1K Row

HomeGrown CrossFit - CrossFit

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A: Back Squat

Backsquat 5×3

*Stay in the 70-80% range

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 10

4, 8, 12, 16, 20…

V-ups

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

Front Squat

HomeGrown CrossFit - CrossFit

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A: Metcon (5 Rounds for reps)

E3MOM x 5

30 Double Unders

20 KB Swings (R+53/35, Rx44/26)

10 Ring Dip

B: Metcon (Time)

3 Rounds

400m Run

21 Shoulder to OH (R+115/75, Rx 95/65)

12 Chest to Bar Pullups