Workout of the day

HomeGrown CrossFit - CrossFit

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A: Deadlift

Build to a Heavy Set of the following;

9 reps, 7 Reps, 5 Reps, 3 Reps

Unbroken sets (TnG)

Record 3 reps

B: Metcon (3 Rounds for reps)

Conditioning
AMRAP 5

Buy-In 100 DU( Scaled 200 Singles)

12 Power Cleans (R+115/75, Rx 95/65)

4 Burpees Box Jump Overs (R+ 24/20, Rx 20/12)

AMRAP 5

Buy-In 100 DU/200 Singles

4 Power Cleans (R+155/105, Rx 135/95)

4 Burpees Box Jump Overs

HomeGrown CrossFit - CrossFit

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A: Back Squat

4x8 @65%

keep wt the same across

B: Metcon (Time)

Conditioning
21-15-9

DB Manmakers (R+ 50/35, Rx 35/20)

Chest To Bar Pull Ups

C: Metcon (No Measure)

Midline conditioning
Coaches choose core work

HomeGrown CrossFit - CrossFit

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A: Metcon (2 Rounds for reps)

Gymnastics Conditioning
AMRAP 3

Max Unbroken Complex

2 Strict HSPU + 3 Kipping HSPU

AMRAP 3

Max Unbroken Complex

1 Strict HSPU + 4 Kippiing HSPU

B: Metcon (Time)

Conditioning
2K Row + 1 mile Run + 2K Row

C: Metcon (No Measure)

Mobility/Stretch
Remaining time

HomeGrown CrossFit - CrossFit

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A: Bench Press

3 x 3 @ 90%

B: Front Squat (Heavy)

5-4-3-2-1

C: Metcon (No Measure)

Calve Raises
3 sets of 12 reps

3 foot positions.

Straight

Inward

Outward

D: Metcon (No Measure)

Midline Conditioning
21-18-15-12-9. Coaches choose Core movement

After each set - :15 sec L Sit Hold

HomeGrown CrossFit - CrossFit

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A: Snatch

Build to a Heavy Single

B: Snatch Balance

3 Sets of 3 Reps @ 80 % of Heavy Single (Snatch)

C: Metcon (Time)

Conditioning
50/35 Cal Row

27 Chest 2 Bar Pullups

21 Power Snatches (R+ 115/75, Rx 95/65)

15 Overhead Squats (R+ 135/95, Rx 115/75)

9 Squat Snatches (R+ 155/105, Rx 125/85)

Single Bar, Must change own weight

HomeGrown CrossFit - CrossFit

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A: Metcon (Time)

Teams of 2
3 ROUNDS FOR TIME

*One person working at a time. Split the work as needed.