Archives for September 2017

September 20, 2017 - No Comments!

9.20.19

HomeGrown CrossFit - Level 1 Group Class

A1: Snatch

Sq Snatch 7×1

*Start at 70% and work up

A2: Metcon (No Measure)

5x (3-4 Strict C2B + 6-8 Kipping C2B or 2-3 Strict Muscle Ups + 3-4 Kipping Muscle Ups)

B: Metcon (AMRAP - Rounds and Reps)

Complete the following:

AMRAP 4min

30 Double Unders (Scale 60 Singles +15 Attempts of DU)

7 Hang Power Snatches (R+135/95, Rx 115/75)

Rest 3min

AMRAP 3min

30 Double Unders

7 Hang Power Snatches

Rest 2min

AMRAP 2min

30 Double Unders

7 Hang Power Snatches

*Pick up where you left off each round

September 19, 2017 - No Comments!

19.19.17

HomeGrown CrossFit - Level 1 Group Class

A1: Hang Power Clean

5x (1 Hang Power Clean + Power Clean + Sq Clean)

A2: Handstand Push-ups

Strict HSPU 5x 5-7

B: Metcon (Time)

400m Run w/ Wallball (R+20/14, Rx 16/12)

50 Wallballs

50 Pistols (alternating)

400m Run w/ Wallball

September 18, 2017 - No Comments!

9.18.17

HomeGrown CrossFit - Level 1 Group Class

A: Back Squat

Back squat – Work up to a heavy 5, then 2×5 @80%

B: Metcon (Time)

3 Rounds

15 Burpees Over Bar

15 Shoulder to OH (R+135/95, Rx 115/75)

R+ GHD Sit ups, Rx 15 Toes to Bar

September 16, 2017 - No Comments!

9.16.17

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Rounds and Reps)

AMRAP 20min as a team of 2 together complete

30 Deadlifts (R+ 275/185, Rx 225/155)

45 Pushups

10 Tire Flips

*1 person working at a time and during the DL the other person holds a Plank position and during the push up the other person holds a Handstand position (SUB on a box if needed)

September 15, 2017 - No Comments!

9.15.17

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

As a team of 2

Complete the following:

27-21-15-9

OH Squat (R+135/95, Rx 115/75)

Ring Rows

Then…

50 Reps of the “The Bear” complex: (R+135/95, Rx 115/75)

One Bear complex =

1Power Clean

1Front Squat

1Shoulder to OH

1Back Squat

1Shoulder to OH

*1 athlete working at a time, break up work as needed

September 14, 2017 - No Comments!

9.14.17

HomeGrown CrossFit - Level 1 Group Class

A1: Clean and Jerk

Clean and Jerk 10×1

*Start at 70% and work up.

A2: Metcon (No Measure)

5x (1 Negative + 2 Assisted Pull-ups) or 5x (2-3 Strict C2B Pull-ups + 5-7 C2B Pull-ups) or 5x (1-2 Strict Muscle Up + 2-3 Kipping Muscle Ups)

B: Metcon (AMRAP - Reps)

Complete the following:

3:00 Max Calorie Assault Bike

Rest 3min

3:00 Max Calorie Row

Rest 3min

3:00 Max Toes to Bar

Rest 3min

3:00 Russian Twist (you pick wt.)

*Record Total Cals and T2B

September 13, 2017 - No Comments!

9/13/17

HomeGrown CrossFit - Level 1 Group Class

A: Deadlift

EMOM 7min

3 Deadlifts @ 70% of 1RM

B: Metcon (Time)

3 Rounds

400m Run

R+ 24 KB Snatches (53/35lb) (12/12 each arm), Rx 24 DB Alt Snatches (Rx 50/30lb)

R+ 16 KB Single arm OH Squats (8/8 each arm), Rx 16 DB Single Arm OH Alt Step Lunges (8/8 each arm)

September 12, 2017 - No Comments!

9/12/17

HomeGrown CrossFit - Level 1 Group Class

A1: Back Squat

Backsquat – 3×3 @ 85%

A2: Box Jumps

Box Jumps 5×3

B: Metcon (Time)

4 Rounds

250m Run

10 Thrusters (R+135/95, Rx 115/75)

30 Double Unders (Scale 60 Singles +15 Attempts of DU)

September 11, 2017 - No Comments!

9.11.17

HomeGrown CrossFit - Level 1 Group Class

A1: Power Snatch

Power Snatch 5×3

R+ TnG Power Snatch 5×3

*Start at 70% and work up

A2: Handstand Push-ups

Strict or Deficit HSPU 5x 5-7

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 9min

Climb the ladder…

3, 6, 9, 12, 15…

Power Snatch (R+115/75, Rx 95/65)

Burpees Over Bar

Come on in. Your first class is on us

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650-218-5836

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breanne@hgxfit.com

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551 Taylor Way
San Carlos, CA
94070

 

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