HomeGrown CrossFit - CrossFit

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A: Back Squat (Wave)

*percentages are based off your 5 Rep Back Squat Max or approx 88% of 1RM Back Squat)

Note: Record Set 9 @ 107%

B: Metcon (2 Rounds for reps)

AMRAP 5:

21-15-9:

Overhead Squats (R+95/65, Rx 75/55) - Scale to Front Squats if needed

Toes to Bar - Scale to Hanging Knee Raise or Dead Bugs

AMRAP 5:

15-12-9:

Thrusters (R+95/65, Rx 75/55)

Chest to Bar Pull-ups - Scale to Pull-ups or Ring Rows

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A. : Metcon (Time)

For Time - Teams of 2

4 Rounds

20 Calories Row/Bike/Ski + 20 DB Front Squats + 20 Burpees over DBs (R+50/35,Rx40/25)

Then...

3 Rounds

30 Calories Row/Bike/Ski + 20 DB Thrusters + 30 Burpees over DBs

Then...

2 Rounds

40 Calories Row/Bike/Ski + 20 Man Makers  + 40 Burpees over DBs

*One Person working at the time

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A: Push Press (10min Cap)

4 sets of 6 Reps

*The weight stays the same across all 4 sets

*Let's aim to build in loading from our last week

B: Metcon (AMRAP - Rounds and Reps)

Teams of 2
AMRAP 30:

300m Row

20 Plate Hops (straddle a 45lb and jump on plate and back down)

10 Thrusters (R+75/55, Rx 65/45)

*Complete Full Round Before Switching. Try to use Thruster load that can be fast and unbroken.

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A: Hang Power Snatch (On the 1:00 x 5 Sets)

3 Hang Power Snatches

Set 1: 55% of 1RM Snatch

Set 2: 60% of 1RM Snatch

Sets 3-5: 65% of 1RM Snatch

Note: Record Sets 3-5 at 65%

B: Metcon (Time)

30min Cap
*all movements are with one DB

250m Run

90 Double Unders (180 Singles)

250m Run

80 Hollow Rocks

250m Run

70 DB Single Arm Push Press (R+50/35, Rx 40/25), (35R, 35L)

250m Run

60 Alt Forward Step DB Goblet Lunges

250m Run

50 Alt DB Power Snatch (25R, 25L)

250m Run

40 GHD Hip extensions

250m Run

30 DB Suitcase Deadlift (15R, 15L)

250m Run

20 DB Single Arm Devil Press (10R, 10L)

250m Run

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A: Metcon (No Measure)

3 Rounds (Not for time)
150ft Single Overhead DB/KB Carry Right side, 150 Single Overhead DB/KB Carry Left side (Choose weight) *150ft is Down, Back, Down or 3x50ft Lengths (50ft=wall ball wall to HGX strong)

10 Supine Bar Row

10 Slow Barbell Good Mornings (approx. :4 seconds down/:4 seconds up)

50 Band Pull-Apart (chest level)

Max Effort L-Sit b/t Boxes *Scale to L Sit with Knees tucked or Hollow Body Hold. Choose one that you can do for at least :20 seconds

B: Metcon (Time)

3 Rounds, Time cap 15min
12 Power Cleans (R+135/95, Rx 115/75)

12 Chest to Bar Pull-ups (Scale to Pull-ups)

12 Push Jerks

12 Toes to Bar (Scale to Hanging Knee Raise or Ab Mat Sit Ups)

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A: Metcon (AMRAP - Rounds and Reps)

Ascending Ladder for 7 Minutes
1-2-3-4-5....

Strict Handstand Push-ups (Scale to Strict DB Press)

Strict Ring Dip (Scale Banded Dip or to Bench Dip)

Push-ups

Note: All strict movements = R+

B: Metcon (Time)

14min Cap
100 Air Squats

50/35 Cal Row Bike Ski

50 KB Swings (R+70/53, Rx 53/44)

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A: Back Squat (Deload Week)

5 Sets:

1 Tempo Back Squat

2 Back Squats

Tempo:

* 5 Sec Down

* 1 Sec Pause

* Regular Stand

Set 1: 60% of your 5RM

Set 2: 65% of your 5RM

Sets 3-5: 70% of your 5 RM

Note: Record Sets 3-5 @ 70%

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 20
20 Wallballs (R+20/14, Rx 16/12)

20 Hang Power Snatches (R+95/65, Rx 75/55)

20 Box Jumps (R+24/20, Rx20/16″)

20 Front Squats

20/15 Cal Row Bike Ski

*Looking to get 3+Rounds

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A.: Metcon (Time)

Teams of 2

800 m Run + 27 Power Snatch (R+95/65, Rx75/55)

800 m Run + 27 Wall Balls (R+20/14, Rx16/12)

600 m Run + 21 Power Snatch

600 m Run + 21 Wall Balls

400 m Run + 15 Power Snatch

400 m Run + 15 Wall Balls

200 m Run + 9 Power Snatch

200 m Run + 9 Wall Balls

*Example ..

Run 800m together, Partner A does 27 Power Snatches while Partner B does 27 Wall ball

Run 800m together, Partner B does 27 Power Snatches while Partner A does 27 Wall ball ...

Run 600m together, Partner A does 21 Power Snatches while Partner B does 21 Wall ball and so on...

HomeGrown CrossFit - CrossFit

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A: Overhead Squat (Tempo)

5 Sets of 1

Start around 60-65% of your 1RM. Build throughout sets

Note: Record heaviest set of 1

B: Metcon (Time)

3 Rounds
15 Overhead Squats (R+75/55, Rx 65/45) Rx+95/65lbs

15 Supine Ring Row

5 Sandbag over 40' box (R+150/100, Rx75/50)

400m Run

* R+ after throwing sandbag over you have to climb over boxes

* Scale box heights if needed and use jerk block for climbing over

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A: Power Clean (Complex)

On the 2:00 x 5 Sets:

1 "3-Pause" Power Clean

1 Power Clean

Note: Record heaviest complex

B: Metcon (Time)

4 Rounds:

10 Single Arm DB Hang Clean and Jerk - 5R, then 5L (R+50/35, Rx 40/25)

250m Run

30 V-ups

4 Rounds:

10 DB Alt Single Arm Snatch

15/12 Cal Row Bike Ski

30 Alt Step Forward Lunges *only one DB hold any way you want