Workout of the day

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (3 Rounds for reps)

3 Rounds:

3 Wt Strict Supinated-Grip Pull-Ups

Rest 30sec

Max Strict Supinated-Grip Pull-Ups

Rest 1min

*Record max rep of pull ups each round

B: Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

C: Metcon (Weight)

Every 2min, for 6min (3 sets):

10-12 Single Arm DB Row on bench (each arm)

HomeGrown CrossFit - Level 1 Group Class

A: Back Squat

Back Squat

1x8 @70%

1x6 @80%

1x4 @85%

1x2 @90%

1x1 @95%

Rest as needed between sets

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 15mins of:

4 R+Bar Muscle-ups, Rx C2B

6 Turkish Get-ups (R+45/25, Rx 35/15)

8 V-ups

*Feel free to increase the wt on the Turkish get ups if you want extra challenge.

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

10 Rounds for time of:

3 Power Cleans, (R+155/105, Rx125/85)

3 Thrusters

6 Bar Facing Burpees

B: Metcon (No Measure)

3 Rounds

10 Strict Toes to Bar

15 Wt Sit ups

30-45 Sec Hollow Hold

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.