25Mar
HomeGrown CrossFit - Level 1 Group Class
A: Metcon (Time)
“Reps for Rescue”
In teams of 2, compete :
400m Run
100 Wall Ball (R+20/14, Rx 16/12)
100 Pull-Ups
100 Hang Power Cleans (R+95/65, Rx 75/55)
100 Box Jumps (R+24/20, Rx20/16″)
400m Run
*Teammates partition reps as needed but perform the 400m run together. One person working at a time.
24Mar
HomeGrown CrossFit - Level 1 Group Class
A: 17.5 (Time)
10 rounds for time of:
9 thrusters, 95/65 lb.
35 double-unders
Scaled
10 rounds for time of:
9 thrusters, 65/45 lb.
35 single-unders
23Mar
HomeGrown CrossFit - Level 1 Group Class
A: Snatch
Take 12-15min to work on
Sq Snatch Technique – work up to a reasonably heavy weight that you can handle with proper technique
B: Metcon (Time)
5 Rounds for time of:
3 Power Snatches (heavy if you are not doing the Open)
12 Supine Bar Rows
*Note time and weight used in notes.
22Mar
HomeGrown CrossFit - Level 1 Group Class
A: DB Walking Lunges
Every 2min, for 10min (5 sets):
20 Walking Lunges
Build to today’s heavy-ish
B: Floor Press
Every 3min, for 9min (3 sets):
6-8 Dumbbell Floor Press
Build to today’s heavy-ish
*Main Muscle Worked: Triceps
C: Metcon (Time)
For time:
40/30 Cals of Assault Bike or Rowing
30 Thrusters (R+115/75, Rx 95/65)
*Men 40 cal on bike or Rower Women 30 cal bike or rower
21Mar
HomeGrown CrossFit - Level 1 Group Class
A: Split Jerk
Every 2min, for 16min (8 sets):
3 Split Jerk
Build in load to today’s heavy triple (~90%), and for the first 3-4 sets, pause for 2sec in the receiving position.
B: Metcon (AMRAP - Reps)
For max reps/calories:
90sec of R+Assault Bike or Rx Rower
Rest 30sec
90sec of Burpees
Rest 30sec
90sec of Push Press (R+115/75, Rx 95/65)
Rest 30sec
90sec of DU
*Record total reps
20Mar
HomeGrown CrossFit - Level 1 Group Class
A: Power Clean
Every 90sec, for 15min (10 sets):
2 Power Clean
Build to today’s heavy-ish double 95%.
A: Metcon (Time)
For time:
Run 400m
15 Power Cleans (R+155/105, Rx125/85)
Run 400m
10 Power Cleans
Run 400m
5 Power Cleans