Workout of the day

HomeGrown CrossFit - Level 1 Group Class

A: Power Snatch

Every 3 min for 18 min: 6 Sets

1 Snatch High Pull +

1 High Hang Power Snatch +

1 Hang Power Snatch + 1 Power Snatch

Built up in Wt

B: Metcon (Time)

1000m Row

30 Strict Pull ups

1000m Run

HomeGrown CrossFit - Level 1 Group Class

A: Back Squat

Every 2min, for 10min (5 sets):

Set 1 – 6 reps @ 65%

Set 2 – 4 reps @ 75%

Set 3 – 2 reps @ 85%

Set 4 – 2 reps @ 90%

Set 5 – 1 rep @ 95%

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

Back Squat x 1 rep @ 100+%

B: Metcon (Time)

5 Rounds

9 Box jumps (R+30/24,Rx24/20″)

15 Push ups

21 Wall Ball (R+20/14, Rx 16/12)

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Rounds and Reps)

In teams of 2 with one partner working at the time complete AMRAP 30min of:

100 DU (Scale 200 Singles +25 Attempts of DU)

80 KBS (R+53/35, Rx44/26)

60 Wall Ball (R+20/14, Rx 16/12)

40 burpees

20 R+Toes2Bar, Rx Knees2Elbows, Scale Hanging leg lifts

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

Row 2000

50 Alt Pistol Squats

30 Hang Power Cleans (R+185/135, Rx155/115)

* Use 70% of 1RM if prescribed weight is too heavy.

B: Metcon (No Measure)

3 Rounds

20 Alt V-ups

60 sec plank holds

HomeGrown CrossFit - Level 1 Group Class

Gymnastics

Take 15 Min to work on any gymnastic skill.

B: Metcon (Time)

7 Rounds

5 Wall Walks

15 Box Jumps overs (R+24/20, Rx20/16″)

400m Run

HomeGrown CrossFit - Level 1 Group Class

A: Hang Power Snatch

5 sets of 3 reps

3 Reps @ 65%

3 Reps @ 70%

3 Reps @ 75%

3 Reps @ 75%

3 Reps @ 80%

Rest 90sec

*Recored heaviest

B: Metcon (Time)

5 Rounds

30 Double under (Scaled 60 Singles + 15 attempts of DU)

15 Ring Dips

5 DB Thrusters (R+55/35, Rx 45/25)

*DO NOT DROP THE DBs

*DB ARE NOT BUMPER PLATES THEY WILL BRAKE!