Workout of the day

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Clean

10min

Sq Clean Work

or

1 RM

B: Metcon (Time)

20 Front Squat (R+95/65, Rx 75/55)

40 Pull-Ups

60 Ring Dips

40 Pull-Ups

20 Front Squat

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Reps)

10min

HSPU progression work

or

Max Strict UnBroken HSPU

B: Metcon (Time)

3 Rounds

30 Snatch (R+75/55, Rx 65/45)

15 Burpees

Rest 1min

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Weight)

10 min

10-9-8-7….1 EMOM

Thrusters (R+95/65, Rx 75/55)

(increase # every min as see fit)

*Record heaviest wt

B: Metcon (Time)

6 Rounds

5 UNBROKEN Power Clean

(R+185/135, Rx155/115)

250m Run

*If the set is broken, run another 250m penalty

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (No Measure)

Spend 5 minutes each working on

-free standing handstands

-front/back levers, strict muscle ups, or skin-the-cats

B: Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

HomeGrown CrossFit - Level 1 Group Class

A: Nancy (Time)

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

B: Metcon (No Measure)

C & J work

(work on form not wt)

HomeGrown CrossFit - Level 1 Group Class

A: Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
men & women at 10ft

B: Metcon (No Measure)

Snatch work (work on form not wt)