Workout of the day

HomeGrown CrossFit - Level 1 Group Class

A1: Push Jerk

7x (1 Push Press + 2 Push Jerks)

*Start at 70% of 1RM Push Jerk and work up

A2: Pull-ups

5x 5-7 R+ Strict Chest to Bar Pullups, Rx Strict Pullups

B: Metcon (3 Rounds for time)

3x 100m Prowler Push (R+&Rx Men Four 45/ Women Two 45 Plates ) perform each round for time

HomeGrown CrossFit - Level 1 Group Class

A1: Hang Snatch

5x (1 Snatch Pull + 1 Hang Sq Snatch + 1 Sq Snatch)

*Stay in the 70-80% range

A2: Handstand Push-ups

5x 5-7

B: Metcon (Time)

40 Thrusters (R+115/75, Rx 95/65)

800m Run

HomeGrown CrossFit - Level 1 Group Class

A1: Back Squat

5×3 @ 80%

A2: Box Jumps

5×3

B: Metcon (AMRAP - Reps)

AMRAP 7…Climb the ladder…

3, 6, 9, 12, 15…

Hang Power Snatch (R+95/65, Rx 75/55)

Toes to Bar

B: Metcon (AMRAP - Reps)

AMRAP 7…Climb the ladder…

3, 6, 9, 12, 15…

Hang Power Snatch (R+95/65, Rx 75/55)

Toes to Bar

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Rounds and Reps)

AMRAP 20min as a team of 2 together complete

100 Front Squats (R+135/95, Rx 115/75)

80 Shoulder to OH

60 Front Rack Reverce Step Lunges

40 Pendlay Rows

20 Power Cleans

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Weight)

Every 5 minutes for 5 Rounds…

400m Run

5 Deadlifts

10 Burpees Over Bar

*Start around 60% and add weight each round (if possible)

*The goal here is to keep all rounds within 10 seconds of each other

*Record final wt.

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (5 Rounds for time)

Every 5min for 5 Rounds

12 Alt DB Snatches (R+80/60, Rx 50/30)

10 Alt Step Single Arm DB OH Lunge

6 DB Single Arm Push Press (6 each arm)

* For the Lunges preform one round on your Left side and the next round on your Right side. Do more rounds on you non-dominant side.

B: Metcon (Time)

40 Toes to Bar

20 Power Snatches (R+155/105, Rx125/85)