Workout of the day

HomeGrown CrossFit - Level 1 Group Class

A: Back Squat

5x5 start @ 75%

(Increase # every set)

B: Metcon (Time)

5 Rounds

7 CTB Pull ups

14 Front Squats (R+45/33, Rx BW)

21 Ab Mat Sit Ups

HomeGrown CrossFit - Level 1 Group Class

A: Squat Clean (Cleans)

EMOM 0:00-2:00

3 Power Cleans

3 Front Squat

2:00-4:00

2 Power Cleans

2 Squat Cleans

REST 1min

5:00-11:00

1 Squat Cleans

(Increase#every 2 MIN)

5 total wt. changes

B: Metcon (Time)

21-15-9

DL (R+ 245/185, Rx 185/155)

Cal Row

C: (No Measure)

Mobility

HomeGrown CrossFit - Level 1 Group Class

A: Split Jerk (Jerk Complex)

EMOM 0:00-3:00

1 Strict press

2 Push press

2 Push Jerk

3:00-6:00

2 Push jerk

2 Split Jerk

6:00-9:00

1 Split jerk

(Increase #every 3 MIN)

B: Metcon (AMRAP - Rounds)

Death By Push Jerks & Burpees

1 Push Jerk (R+ 95/65 Rx 75/55)

1 Burpee

2 Push Jerk

2 Burpees

3 Push jerk

3 Burpee etc...

Increase reps every min until your unable to complete the set amount of reps in that min

FREE BEGINER CLASS AT 10:00-11:00am.
No experience needed come by and check it out.

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

Teams of 3 complete:

15 tire flips

30 lateral jump overs (R+ lateral box jump overs; Rx hurdles)

60 med ball or sand bag ground to over the shoulder (R+ 40/20; Rx 20/14)

120 sit-ups (R+ GHD; Rx abmat)

60 med ball or sand bag ground to over the shoulder (R+ 40/20; Rx 20/14)

30 lateral jump overs (R+ lateral box

15 tire flips

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HomeGrown CrossFit - Level 1 Group Class

A: Power Snatch

SNATCH COMPLEX

EMOM 0:00-3:00

1 Hang Snatch Pull (R+ 96/65, Rx 75/55)

2 Hang Power Snatch

1 Power Snatch

3:00-6:00

2 Hang Power Snatch

1 Power Snatch

6:00-9:00

1 Power Snatch

1 Squat Snatch

(Increase # every 3 min)

B: Metcon (AMRAP - Rounds)

15 Min AMRAP

250m Run

1 Squat Snatch (start @ 50% of max)

Increase #every round

(If failed; Run 400m)

Rope climbs make sure you protect your shins. Remember this Saturday the 6th at 10:00-11:00am is our FREE class for beginners. Tell a friend and share the pain.

HomeGrown CrossFit - Level 1 Group Class

ROPE CLIMBS-WEAR TALL SOCKS

A: Bent Over Row

DB Bent Over Rows

8x5

Increase # each set

B: Metcon (Time)

10 Rounds

1 Rope Climb (SUB 3 Rope K2E)

5 DL (R+ 275/205, Rx 225/155)