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In Blog Posted

8.28.15

HomeGrown CrossFit – Level 1 Group Class A: Metcon (Weight) 1a) 4 Round not for time Strict Ring Dips R+8 (add wt if too easy) Rx6 Scaled 4 w/ band -Rest 1min Snatch Balance (3 Snatch [...]

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In Blog Posted

8.27.15

HomeGrown CrossFit – Level 1 Group Class A: Metcon (4 Rounds for reps) 1a) 4 Rounds R+3 Strict Pull-ups +5 C2B Pull-ups + ME Bar MU Rx2 Strict Pull-ups + 4 C2B Pull-ups + 1 Bar MU Scaled 9 [...]

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In Blog Posted

8.26.15

HomeGrown CrossFit – Level 1 Group Class A: Hang Snatch (5 Hang Sq Snatch ) -Just above knee -5 heavy singles -No misses -Rest as needed B: Metcon (Time) 4 Rounds 400m Run 5 Front Squats [...]

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In Blog Posted

8.25.15

HomeGrown CrossFit – Level 1 Group Class A: Clean and Jerk (1RM) 15 minutes to establish B: Metcon (Time) 5 Rounds Row 15 Calories 5 Power Clean & Push Jerks (R+185/125, Rx155/105#) 1 [...]

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In Blog Posted

8.24.15

HomeGrown CrossFit – Level 1 Group Class A: Power Snatch (EMOM for 7:00 – 3 Power Snatches) 75% of 1RM Power Snatch R+ T&G add wt each min to a max set of 3 B: Metcon (5 Rounds for [...]

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In Blog Posted

8.21.15

HomeGrown CrossFit – Level 1 Group Class A: Metcon (Weight) 1a) 4 Round not for time Strict Ring Dips R+8 (add wt if too easy) Rx6 Scaled 4 w/ band -Rest 1min Snatch Balance (3 Snatch [...]

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In Blog Posted

8.20.15

HomeGrown CrossFit – Level 1 Group Class A: Metcon (4 Rounds for reps) 1a) 4 Rounds R+5 C2B Pull-ups + ME Bar MU Rx 4 C2B Pull-ups + 1 Bar MU Scaled 7 Strict Pull-ups -Rest 1:00 Back Squat [...]

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In Blog Posted

8.19.15

HomeGrown CrossFit – Level 1 Group Class A: Hang Clean (5 Hang Sq Clean ) -Just above knee -5 heavy singles -No misses -Rest as needed B: Metcon (Time) 20 DB One-legged DL (R+65/45,Rx [...]

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