Workout of the day

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13
Oct

HomeGrown CrossFit - CrossFit

A: Metcon (AMRAP - Reps)

AMRAP 2

Power Snatch (R+135/95, Rx 115/75)

Rest 2min

Metcon (AMRAP - Reps)

AMRAP 2

Power Clean & Push Jerk (R+135/95, Rx 115/75)

Rest 2min

Metcon (AMRAP - Reps)

AMRAP 2

Back squat (R+135/95, Rx 115/75)

Rest 2min

Metcon (Calories)

AMRAP 2

Max Calorie R+Assault Bike, Rx Row

*Can be done in any order

*Same weight for all movements. Ideal order is listed above.

*Each amrap is a score

12
Oct

HomeGrown CrossFit - CrossFit

A: Metcon (No Measure)

5 Rounds

5-7 Romanian Deadlift

5-7 Strict Pullups

*can be weighted

B: Metcon (Calories)

10 Rounds

1:00 on/1:00 off

Max Calorie R+ Assault Bike, Rx Rower

11
Oct

HomeGrown CrossFit - CrossFit

A: 1-Mile Run (Time)

Max Effort 1-Mile Run
Against a 40min clock…

1 Mile Run

Then...

Overhead Squat (Find 1RM)

Use the remaining time to establish a 1RM for the following…

1RM OH Squat

Front Squat (Find 1RM)

Back Squat (Find 1RM)

*Mile time is one score

*Each squat is a score

10
Oct

HomeGrown CrossFit - CrossFit

A: Metcon (No Measure)

5 Rounds

6-8 each arm Heavy DB/KB Rows

5-7 Strict HSPU

B: Metcon (AMRAP - Reps)

8min to find a 3RM Thruster

Rest 4min

Against an 8min clock, climb the ladder…

3, 6, 9, 12, 15…

Thruster (R+135/95, Rx 115/75)

Toes to Bar

*put your 3RM thruster in notes

09
Oct

HomeGrown CrossFit - CrossFit

A: Snatch (Find 1RM Sq Snatch)

Clean and Jerk (Find 1RM Sq Clean and Split Jerk)

*you will have up to 40min, you may split the time for your lifts however you like. 20mins each is just a suggestion.

B: Metcon (Time)

3 Rounds:

50m Prowler Push (R+&Rx Men Four 45/ Women Two 45 Plates)

100m KB/DBFarmer’s Carry (KB R+53/35, Rx44/26)(DB R+50/35, Rx45/30)

07
Oct

HomeGrown CrossFit - CrossFit

A: Metcon (AMRAP - Rounds and Reps)

As a team of 2…

AMRAP 12 min

24 DB Snatches (R+45/25, Rx 35/15)

12 Box Jump Overs (R+30/24,Rx24/20″)

*For each round, one athlete does all the db snatches while the other does all the box jump overs. Then, switch!

Rest 6 minutes

Metcon (AMRAP - Rounds and Reps)

AMRAP 12

9 Deadlifts (R+155/105, Rx125/85)

7 Hang Power Cleans

5 Shoulder to OH

*Each athlete will complete an entire round before switching

It's not going to be easy, it's going to be worth it.

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650-218-5836

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breanne@hgxfit.com

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San Carlos, CA
94070

 

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