Workout of the day

HomeGrown CrossFit - CrossFit

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A: Push Press

On the 2:00 for 6 Rounds

R1-2, 5 x Push Press

R3-4, 4 x Push Press

R5-6, 3 x Push Press

Aim to build throughout all six sets, finishing at a heavy triple on round 6

Record Heavy Triple

B: Metcon (AMRAP - Rounds and Reps)

Conditioning
AMRAP 15

27/21 Cal Row

21 Deadlifts (R+135/95, Rx 115/75)

15 HSPU

9 Push Press (R+135/95, Rx 115/75)

C: Metcon (No Measure)

Midline Conditioning
Coaches choose 10 min of Core work

HomeGrown CrossFit - CrossFit

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A: Bench Press

3 Rounds

MAX effort (R+135/95, Rx 115/65)

following immediately by

MAX effort push-ups

Rest 1-2min between sets

B: Metcon (5 Rounds for reps)

Conditioning
5 Rounds

(MAX EFFORT)

Min1 Rowing/Assault Bike

Min2 Wall Ball (R+ 20/14, Rx 16/12)

Min3 R+ DU, Rx Singles

Min4 REST

Note: All athletes rest on Min4. If need be, stagger Min1-3

C: Metcon (No Measure)

Conditioning
Tabata

Wall Walk/Hold

(:20 on/:10 rest)

HomeGrown CrossFit - CrossFit

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A: Metcon (Weight)

Clean Complex
7 sets

1 x Clean Pull

1 x Hang Squat Clean

1 x Push Press

1 x Squat Clean Thruster (Cluster)

Rest approx 1 min between sets

Build to a moderate load

Work/Rest 20min

B: Cluster (E2MOM for 5 Sets)

Sq Clean Thruster
1 x 1

Building in weight

Record Heaviest Set

C: Metcon (Time)

Conditioning
21 - 15 - 9

Lateral Burpees over the Bar

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

HomeGrown CrossFit - CrossFit

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A: Metcon (Time)

FOR TIME:

Teams of two complete the following ( one person working at the time )

100 Cal R+ Bike/ Rx Row

90 Wall Ball (R+20/14, Rx 16/12)

80 Box Jumps (R+30/24, Rx 24/20)

70 Double Unders (scaled 140 singles)

60 Pull ups

50 KBS (R+ 70/53, Rx 53/44)

40 DB Hang Squat Clean (R+50/35, Rx 40/25)

30 Push ups

20 Toes to Bar

10 Burpees

400 m Farmers Carry (R+50/35, Rx 40/25) (together)

HomeGrown CrossFit - CrossFit

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A: Metcon (Time)

Conditioning
800M run

50 Overhead Squats (R+45/35, Rx 35/15)

800M Run

50 Thrusters

800M run

50 Front Rack Lunges

800M run

50 Burpees

HomeGrown CrossFit - CrossFit

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A: Bench Press

Test new benchmark for 1 RM

B: Metcon (Time)

Conditioning
3 Rounds

20 Box Jump Overs (R+24/20, Rx 20/16)

20 WB (R+ 20/14, Rx 16/12)

20 DB Hang Clean and Jerk (R+ 50/35, Rx 35/20)