Workout of the day

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

As a team of 3 complete the following work with only one person working at a time:

3000 Row

50 Thrusters (R+95/65, Rx 75/55)

200m Farmers Carry (R+70/53, Rx 53/44)

400m Buddy Carry/Sand Bag

30 Team burpees

50 Front Squats

50 S2OH

HomeGrown CrossFit - Level 1 Group Class

A: Push Jerk

Take 20mins to complete 10 sets of the following: 2 Clean Pulls + 1 Squat Clean + 1 Push Jerk Suggested loads : 60%, 65%, 70%, 70%, 75%, 75% 80%, 80%, 85%, 85%.

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 12min of:

10 Burpees

25 Double-unders (Scale 50 Singles +12 Attempts of DU)

HomeGrown CrossFit - Level 1 Group Class

Split Jerk

Behind the neck Split Jerk

Take 15 min to find todays 3RM

B: Metcon (AMRAP - Reps)

Teams of 2

AMRAP 7min:

80/60 Cal Row Max reps C&J (R+135/95, Rx 115/75)

Rest 3 min

*One person works at a time, try and use only one bar.

*Record Total Reps C&J +Total Snatches +Total Thrusters.

HomeGrown CrossFit - Level 1 Group Class

A: Back Squat

Back Squat

1x10 @70%

1x8 @75%

1x6 @85%

1x4 @90%

Rest as needed between sets

B: Metcon (Time)

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

40 Hang Power Cleans

30 Shoulder-to-Overheads

20 Power Snatches

10 Bent Over Barbell Rows

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Reps)

Every 2min, for 12min (3 Rounds)

Station 1-Max Muscle-Ups 45sec

(OR 3 Rolls to Candlestick + 3-4 Low Ring Muscle Up Progression)

*Record total reps of mu.

Station 2-45sec Handstand Walk / Box Walks /Holds

B: Metcon (Time)

5 Rounds for time of:

30 Russian KBS (R+53/35, Rx44/26)

30 Wall Balls (R+20/14, Rx 16/12)

400m Run

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (No Measure)

Take 15 min to work on mobility.

B: Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
*Scale this to 3 Rounds if needed