HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Rounds
25 GHD Sit-ups or ab mat

10 Double DB Bent Over Rows

10 Alt DB Renegade Rows

B: Handstand Push-ups (Strict)

In a 5 Minute Window:

20 Strict Handstand Push-ups

40 DB Power Snatches (R+50/35, Rx 40/25)

In Time Remaining: Max Strict Handstand Push-ups

*Record max strict HSPU

C: Metcon (Time)

For Time
50/35 Cals Row Bike Ski

125 Double-Unders (Sub 250 singles)

2k Run

125 Double-Unders

50/35 Cals Row Bike Ski

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Midline
Accumulate 75 Hollow Rocks

B: Metcon (4 Rounds for reps)

In a 2min Window:

9 Power Cleans (R+95/65, Rx 75/55)

9 Front Squats

9 Push Jerks

Time Remaining: Max Ring Muscle-ups or Max C2B pull ups

... Rest 1min

In a 2min Window:

7 Power Cleans (R+125/85, Rx115/65)

7 Front Squats

7 Push Jerks

Time Remaining: Max Ring Muscle-ups or Max C2B pull ups

... Rest 1min

In a 2min Window:

5 Power Cleans (R+155/105, Rx125/85)

5 Front Squats

5 Push Jerks

Time Remaining: Max Ring Muscle-ups or Max C2B pull ups

... Rest 1min

In a 2min Window:

3 Power Cleans (R+185/125, Rx155/105

3 Front Squats

3 Push Jerks

Time Remaining: Max Ring Muscle-ups or Max C2B pull ups

HomeGrown CrossFit - CrossFit

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A.: Metcon (Time)

Teams of 2

Buy in: 1 Mile Run *Together

70 KBS (R+53/35, Rx 44/26)

300 D.U/600 Singles

70 Pull ups

200 D.U/400 Singles

70 V-ups

150 D.U/300 Singles

70 Goblet Squats

100 D.U/200 Singles

70 Renegade Rows (R+50/35, Rx 45/25)

50 D.U/100 Singles

*One person works at the time.

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Coaches Warmup

B: Metcon (No Measure)

Gymnastics Skills
With a 10:00 clock, alternate between:

21 Banded Good Mornings

25-50' Handstand Walk or 5 wall walks

Note: If you are proficient with HSWalk - create a course.

C: Metcon (Time)

15-12-9-12-15:

Toes to Bar

Deadlifts (R+205/145, Rx155/115)

Barbell-Facing Burpees

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Coaches Warmup

B: Hang Power Snatch (Technique)

On the 1:30 x 5 Sets:

1 Hang Snatch High Pull

1 Hang Power Snatch

1 Hang Snatch High Pull

1 Hang Power Snatch

Note: Record heaviest Hang Power Snatch

C: Metcon (Time)

5 Rounds
1 Minute Wallballs (R+20/14, Rx 16/12)

1 Minute Hang Power Snatch (R+75/55, Rx 65/45)

1 Minute Cal Row Bike Ski

1 Minute Rest

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Coaches Warmup

B: Metcon (Time)

Teams of 2
Buy-In: 2000m Row

4 Rounds:

8 Rope Climbs

10 Bear Complexes (R+155/105, Rx125/85)

Cash-Out: 2000m Row

*Bear Complex

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

Do all 5 movements unbroken for 1 rep.

Note: unbroken = do not let go of the bar or rest on the ground.