Workout of the day

HomeGrown CrossFit - CrossFit

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A: Bench Press

Working weight at 70%

5 x 5

B: Metcon (No Measure)

Gymnastics Conditioning: EMOM 12
Minute 1,4,7,10 - 00:30 sec ring hold

Minute 2,5,8,11 - 6 x Jumping Pullups (hold 4 sec at top)

Minutes 3,6,9,12 - 10 x Together DB Rows (hold 3 sec at top)

C: Metcon (No Measure)

Progression: Ring/Bar MU or Rope climb
If time coaches work on progressions drills

HomeGrown CrossFit - CrossFit

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A: Deadlift

Build to a Heavy Set of 3, followed by 3 sets of 7 @ 80% of the above load.

B: Metcon (Time)

Conditioning: For Time
1,000m Row

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

50 Barbell Facing Burpees.

C: Metcon (No Measure)

Midline Conditioning
21-18-15-12-9-6-3

Vups + Russian Twist

HomeGrown CrossFit - CrossFit

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A: Power Clean (EMOM 12)

Rounds 1 -5:

1 x Clean Pull

1 x Hang Power Clean

1 x Power Clean+Jerk.

Rounds 6 - 12:

1 x Power Clean.+ Jerk.

Build to a Heavy Single.

B: Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
Rx 135/95

C: Metcon (No Measure)

Midline Conditioning: EMOM 12
Odd Minutes - 10 Burpee Box Jump Overs (24/20)

Even Minutes :30 Seconds Max T2B

HomeGrown CrossFit - CrossFit

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A: Metcon (Time)

Teams of 3 complete the following
1500m Row

150 Pullups

150 Burpees

150 KB swings (R+53/35, Rx 44/26)

150 Abmat situps

150 Box Jumps (R+24/20, Rx 20/12)

15 Rope climbs (Scaled 60 K2E)

* One partner working at the time. Split the work as needed.

HomeGrown CrossFit - CrossFit

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A: Front Squat

Heavy Set at Each: 5-4-3-2-1

B: Metcon (No Measure)

Conditioning
AMRAP 4:

21/15 Cal Rowing or Assault Bike or 400m run

21 T2B

21 Front Squats (R+115/75, Rx 95/65).

AMRAP 4:

9/6 Cal Rowing or Assault Bike or 100m run

9 T2B

9 Front Squats (R+155/105, Rx125/85)

B: Metcon (No Measure)

Conditioning
AMRAP 4:

21/15 Cal Rowing or Assault Bike or 400m run

21 T2B

21 Front Squats (R+115/75, Rx 95/65).

*Note: Record Reps/Rounds in Notes

HomeGrown CrossFit - CrossFit

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A: Squat Clean (EMOM 16)

EMOM 12

Minute 1 - 3 x Power Cleans

Minute 2 - 2 x Hang Squat Cleans

Minute 3 - 1 Squat Clean

Working weight between 65-70% of Sq Clean

Split Jerk (5 Sets: Barbell Complex)

Never mind just go to met con

B: Metcon (3 Rounds for time)

Conditioning: (3 Rounds)
400m run

21 Burpees

400m run

12 Power Clean and Jerks (R+95/65, Rx 75/55)

Rest 2 minutes between rounds