Workout of the day

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

HAPPY SATURDAY

In Teams of 2 Complete:

1000m Run w/ plate (R+ 45/35, Rx 35/25)

250m Broad Jumps

500m Run w/ plate

250m DB/KB Farmer Carry

250m Run w/ plate

200m Tire Flips

200 DU

*Only 1 person can work at a time

A lot of dumbbell work today. We are ready!

HomeGrown CrossFit - Level 1 Group Class

A: Single Leg DL (5X5)

Use a Barbell. Heavy but safe.

B: Metcon (AMRAP - Rounds and Reps)

12 min AMRAP

10 DB Lunges (R+ 55/35, Rx 35/15)

8 DB Hang Power Clean

6 DB DL

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

4 Rounds

10 T2B (SUB K2E)

10 DB S2OH (R+ 50/30, Rx 35/15)

B: Metcon (Weight)

15 Min EMOM

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

*Increase weight by (R+ 20#, Rx 10#) every min. or until failure. If failed stick to last weigh completed for the remainder of time.

Here we go again!

HomeGrown CrossFit - Level 1 Group Class

A: Power Clean

8 Min EMOM

Power Clean x2

Sq. Clean x1

Push Jerk x1

Split Jerk x1

Weight goes up every 2 min

Total of 4 different wts.

B: Metcon (Time)

150 Wall Ball

(R+20/14, Rx16/12@ 10ft)

Every time the ball drops

Burpee ladder 1-2-3-4….etc

20min time cap

HomeGrown CrossFit - Level 1 Group Class

A: Overhead Squat

EMOM for 14 min

1 OHS start at (R+135/95, Rx choose weight to do proper OHS)

R+ Add weight every min. Work your way by to a heavy single. If you max out drop wt and keep going.

Rx- practice/proper form do not add #

B: Metcon (Time)

9-7-5

OHS (R+ 135/95, Rx 95/65)

100m DB Farmer Carry

(R+55/35,Rx 45/25)

HomeGrown CrossFit - Level 1 Group Class

A: J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here
*Kipping HSPU are only allowed if you can do 2 strict HSPU with no ab mate.

*SUB HSPU with DB presses

B: Metcon (Time)

4 Rounds

10 Pull ups

10 Air Sq

C: (No Measure)

10mins of DU skill work

If you have DU find your max UB set