Workout of the day

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

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