Workout of the day

HomeGrown CrossFit - Level 1 Group Class

A: Front Squat ( 5x5 start @ 75%)

(Increase # every set)

B: Metcon (Time)

30 Bear Complex For time

(squat clean-thruster-back squat-behind the neck thruster/press)

(R+135/95, Rx115/75)

The past couple of weeks we've been working on complexes. Get ready for a snatch complex.

HomeGrown CrossFit - Level 1 Group Class

A: Snatch

EMOM 0:00-3:00

*KEEP THE SAME WT FOR THE FRIST COMPLEX 0:00-3:00

1 Power Snatch (start at ~60%1RM)

2 OHS

1 Power Snatch

Every :30sec 6:00-9:00

*IF FORM IS PERFECT ADD WT EVERY MIN FOR THE NEXT COMPLEX 6:00-9:00

1 Squat Snatch

B: Metcon (Time)

21-15-9

Strict HSPU (SUB DB Strict Press)

OHS (R+135/95, Rx115/75)

*NO KIPPING HSPU

*Make sure to put on your wrist wraps

Congratulations to Micah, Blake, Zack and Nino for completing the Tough Mudder in Tahoe this past weekend.

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Reps)

10 MIN muscle up transition work

pull up +dip strength

(bands + rings)

B: Metcon (Time)

5 Rounds

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

15 Hang Power Clean

10 Shoulder to OH

5 Pendlay Row

Rest 1min B/T Rounds

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Rounds)

AMRAP 5 x 4 minutes work, 1 minute rest:

5 Power Cleans (R+ 95/65, Rx 75/45)

5 Push ups

5 Air Squats

5 Pull ups (R+ pullups, Rx hanging scap pulls/retract *no bands today, try to pull without it*)

100m Run

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

2.5k Run

200 DU

150m Walking Lunges

100 Push ups

50 Cal Row

40 MIN time cap

HomeGrown CrossFit - Level 1 Group Class

A: Squat Snatch

EMOM 0:00-2:00

3 Power Snatch

3 OHS

2:00-4:00

2 Power Snatch

2 Squat Snatch

5:00-10:00

1 Squat Snatch

(Increase#every 1 MIN)

B: Metcon (AMRAP - Rounds and Reps)

5 Min AMRAP

5 Hang Power Snatch (R+ 75/55, Rx 65/45)

10 Box Jumps (R+ 24/20, Rx 20/16)

Rest 1 min

x2