Workout of the day

HomeGrown CrossFit - CrossFit

A: Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
(Rx95/65, Scaled 75/55)

B: Metcon (No Measure)

EMOM 12min

Minute 1: 30-sec L-Sit Hold on pull up bar or rings

Minute 2: 30-sec Plank Hold

Minute 3: 10 Hollow Body Rocks

HomeGrown CrossFit - CrossFit

A: Metcon (No Measure)

4 Rounds

15 Reverse Snow Angel (light wt.)

10 GHD Hip Extension

10 GHD Glute Ham Raise

B: Metcon (No Measure)

3 Rounds For Quality:

15 Hollow to Arch Swings

10 Hip to Rings

1-5 Muscle Ups or attempts

C1: Metcon (Time)

15 Calories Row/Bike

30 Calories Row/Bike

45 Calories Row/Bike

30 Calories Row/Bike

15 Calories Row/Bike

*Rest 1min

HomeGrown CrossFit - CrossFit

A: Split Jerk

Split Jerk 7×1

*Start at 70% and work up

B: Metcon (AMRAP - Rounds and Reps)

As a team of 2. One person works at a time, except the run, break up work as needed:

AMRAP 16min

50 Deadlifts (R+155/105, Rx125/85)

40 Hang Power Cleans

30 Shoulder to OH

250m Run (Run together)

HomeGrown CrossFit - CrossFit

A: Back Squat

Back squat 10-8-6-4-2

*Start at 60-70% and go up each set

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 10min

3, 6, 9, 12, 15…

Pull-ups

Push Up

DB Double Arm OH Squat (R+45/25, Rx 35/15)

Rest 2min

Metcon (AMRAP - Rounds and Reps)

AMRAP 8min

3, 6, 9, 12, 15…

Pendlay Rows

V-ups

HomeGrown CrossFit - CrossFit

A: Squat Clean

Sq Clean – Work up to a heavy single, then 3×1 @ 80%

B: Metcon (Time)

18-15-12

Cluster (R+135/95, Rx 115/75)

Burpee Over Bar

Cluster=Sq Clean Thruster

HomeGrown CrossFit - CrossFit

A: Metcon (4 Rounds for reps)

EMOM for 16min, 4 Rounds Max Reps or time

Minute 1: DB Back Squats (R+60/40, Rx 50/30)

Minute 2:DB Bench Presses

Minute 3: Handstand Hold

Minute 4: Pushups

B: Metcon (5 Rounds for reps)

EMOM for 15min, 5 Rounds

15 Russian Twists (R+20/14, Rx 16/12)

15 Sit-ups

15 Hollow Rocks