Workout of the day

HomeGrown CrossFit - CrossFit

A: Back Squat

Back squat – Work up to a heavy 3, then 2×3 @80%

B: Metcon (3 Rounds for time)

3 Rounds

2:00 on/1:00 min off

40 Double Unders (Scale 80 Single unders)

10 Burpees Over Bar

Max Reps Shoulder to OH (R+135/95, Rx 115/75)

HomeGrown CrossFit - CrossFit

A1: Power Snatch

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

*Stay in the 70-80% range of 1RM Power Snatch

A2: Metcon (No Measure)

3x 1:00 HS Hold or Freestanding HS Hold

B: Metcon (Time)

35 Wallballs (R+20/14, Rx 16/12)

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

35 Toes to Bar

15 Power Snatches

35 Wallballs

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

As a team of 2…

1 Mile Run

100 Ring Rows

100 Burpees Over Partner

100 Thrusters (R+75/55, Rx 65/45)

HomeGrown CrossFit - Level 1 Group Class

A: Front Squat

EMOM 7min

3 Front Squats @ 70% of 1RM

*From the ground

B: Metcon (Time)

21-15-9

Deadlifts (R+ 225/155, Rx 165/125)

HSPU

*R+ add a round 27-21-15-9

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

1 Mile Run

2000m Row

1 Mile Run

HomeGrown CrossFit - Level 1 Group Class

A1: Snatch

Sq Snatch 7×1

*Start at 70% and work up

A2: Metcon (No Measure)

5x (3-4 Strict C2B + 6-8 Kipping C2B or 2-3 Strict Muscle Ups + 3-4 Kipping Muscle Ups)

B: Metcon (AMRAP - Rounds and Reps)

Complete the following:

AMRAP 4min

30 Double Unders (Scale 60 Singles +15 Attempts of DU)

7 Hang Power Snatches (R+135/95, Rx 115/75)

Rest 3min

AMRAP 3min

30 Double Unders

7 Hang Power Snatches

Rest 2min

AMRAP 2min

30 Double Unders

7 Hang Power Snatches

*Pick up where you left off each round