Workout of the day

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)

HomeGrown CrossFit - CrossFit

A: Snatch Pull

Snatch Pulls 7×3

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

Hang Snatch

Hang Sq Snatch 5×2

*Start at 70% and work up

Snatch

Sq Snatch 3×1

*Stay in the 80-100+% range

B: Metcon (No Measure)

Full TABATA (8 Rounds) for each movement. Complete in any order.

Chin over the pull up Bar Holds

Rest 1min

GHD Hip Extension

Rest 1min

DB Alt Renegade Rows (R+45/25, Rx 35/15)

HomeGrown CrossFit - CrossFit

A: Back Squat

Max Reps Bodyweight Back squat in 5:00

*Scale weight as needed

*change to reps in wodify from 1 to how many you did

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 10min

10 Clean and Jerks (R+155/105, Rx125/85)

10 Toes to Bar (SUB Knee to Elbow or Hanging Knee Raises)

10 Strict HSPU (SUB HSPU from box or DB Shoulder Press)