Workout of the day

HomeGrown CrossFit - CrossFit

A: Back Squat

Tempo Backsquat (32X1) 3×5

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

B: Metcon (Time)

4 Rounds

50m Prowler Push (R+&Rx Men Four 45/ Women Two 45 Plates)

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

50 Double Unders (Scale 100 Singles +25 Attempts of DU)

HomeGrown CrossFit - CrossFit

A: Clean

A) Every 90sec for 12 rounds…

1 Clean Pull + 1 Sq Clean + 1 Split Jerk

*Stay in the 75-85% range of 1RM Sq Clean

B: Metcon (Time)

4 Rounds

250m Run

12 Deadlifts (R+185/125, Rx155/105)

9 Hang Power Cleans

6 Push Jerks

HomeGrown CrossFit - CrossFit

A: Metcon (No Measure)

EMOM 9

1- 10-50ft HS Walk or Bear Crawl or 2-3 Wall Walks

2- 10-15 Pushups

3- 12-15 Box Jumps or Step Ups

B: Metcon (Time)

As a team of 3…

1200m Row (400m each person)(Partner A Rows, Partner B holds KB/Plate/Slamball/ OH, Partner B Rest, rotate until all Partners complete 400m Row each)

120 Ring Rows (other 2 people hang on pullup bar)

1200m Row (Partner A Rows, Partner B lunges

with KB/Plate/Slamball/, Partner B Rest, rotate until all Partners complete 400m Row each)

120 Partner Wallballs

1200m Row (400m each person)(Partner A Rows, Partner B holds KB/Plate/Slamball/ OH, Partner B Rest, rotate until all Partners complete 400m Row each)

120 v-ups (other 2 people hold plank)

HomeGrown CrossFit - CrossFit

A: Metcon (10 Rounds for reps)

E3MOM for 10 Rounds

5 Deadlifts

10 Burpees Over Bar

30 Double Unders

10 Pistols (alternating)

*Stay in the 70-80% range of your 1RM Deadlift

HomeGrown CrossFit - CrossFit

A: Metcon (7 Rounds for reps)

E2MOM for 7 Rounds…

7 TnG Power Snatch (you pick wt)

7 HSPU

*work on unbroken sets and linking

B: Metcon (3 Rounds for time)

3 Rounds

1000m Row

*Rest 2min

HomeGrown CrossFit - CrossFit

A: Metcon (No Measure)

4 Rounds

10 Partner Glute Ham Raise

20 alt Pistol or Pistol Progressions (10 each leg)

B1: Push Press

5x (3 Push Press + 2 Push Jerks)

*Start at 70% of 1RM Push Press

B2: Metcon (No Measure)

5x 5-7 Chest to Bar Strict Pullups

C: Metcon (AMRAP - Reps)

AMRAP 7

3, 6, 9, 12, 15…

DB Clean and Jerks (R+45/25, Rx 35/15)

Toes to Bar

D: Metcon (Calories)

2 Rounds of 2:00 on/2:00 off

Max Calorie Assault Bike or Rower