12Sep
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
400m Run
20 empty bar/PVC Good Mornings
400m Run
20 empty bar/PVC OHS
B: Hang Power Snatch (Complex)
On the 1:30 x 7 Sets:
1 Snatch Pull
1 Hang Power Snatch
Note: Record heaviest Hang Power Snatch
C: Metcon (Time)
10 Rounds of* "CTB Cindy"
*5 C2B Pull ups
10 Push ups
15 Squats
then right into
50/35 Calorie Row Bike Ski
30 Power Snatches (R+115/75, Rx 95/65)
11Sep
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
MIdliine
Accumulate 2 Minutes in an L-Sit on b/t boxes
*Every Break: 5 Tempo Hip Extensions (5sec negative, normal speed up)
B: Metcon (Weight)
Barbell Cycle
On the Minute x 7:
Minute 1: 7 Hang Squat Cleans + 1 Push Jerk
Minute 2: 6 Hang Squat Cleans + 2 Push Jerk
Minute 3: 5 Hang Squat Cleans + 3 Push Jerks
Minute 4: 4 Hang Squat Cleans + 4 Push Jerks
Minute 5: 3 Hang Squat Cleans + 5 Push Jerks
Minute 6: 2 Hang Squat Cleans + 6 Push Jerks
Minute 7: 1 Hang Squat Clean + 7 Push Jerks
Third iteration in this complex. Aim is to increase our percentage 2-4% from last.
C: Metcon (Time)
Teams of 2 (30 Minute Cap)
2 Rounds:
400m Team Run
70/50 Cal Row Bike Ski
Directly Into...
14 Clean and Jerks (R+115/75, Rx 95/65)
14 Clean and Jerks (R+135/95, Rx 115/75)
14 Clean and Jerks (R+155/105, Rx125/85)
14 Clean and Jerks (R+185/135, Rx135/95)
14 Clean and Jerks (R+205/145, Rx155/115)
*Single barbell if possible
10Sep
HomeGrown CrossFit - CrossFit
()
A: Warm-up (No Measure)
2 Rounds
500m Row, Bike, Ski
40 Double Unders (80 Singles)
50' Handstand Walk (5 Wall Walks)
B: Shoulder Press (4X3)
4 Sets of 3
Repeat from last week. Aim to beat our last heavy.
C: Metcon (3 Rounds for reps)
Part 1
AMRAP 5:
Buy-In: 50 Wall Balls (R+20/14, Rx 16/12)
AMRAP in Time Remaining:
12 Deadlifts (R+185/135, Rx155/115)
12 Barbell Facing Burpees
Rest 3min
Part 2
AMRAP 5:
Buy-In: 35 Wall Balls
AMRAP in Time Remaining:
9 Deadlifts (R+ 225/155, Rx 165/125)
9 Barbell Facing Burpees
Rest 3min
Part 3
AMRAP 5:
Buy-In: 20 Wall Balls
AMRAP in Time Remaining:
6 Deadlifts (R+ 275/185, Rx 225/155)
6 Barbell Facing Burpees
*The DL wt should be something you can do in 1-3 sets. Just because you can do the wt doesn't mean you should do the wt. These are 5 min AMRAP you should be moving. Get After It!!!
09Sep
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
2 Rounds
10 BB Bent Over Rows
10 BB Good Mornings
5 BB Bradford Press
B: Metcon (No Measure)
Gymnastics Conditioning
3 Rounds, Not for Time:
250m Run
Max Unbroken Ring Muscle-ups with a light pace on the run. Aim here is to challenge our ring work with light breathing.
*R+ Ring MU, Rx C2B, Scaled Chin 2 bar pull ups or low rings.
C: Metcon (AMRAP - Rounds and Reps)
AMRAP 20Min
30 Kettlebell Swings (R+53/35, Rx44/26)
30 Push Presses (R+95/65, Rx 75/55)
21/15 Calorie Row Bike Ski
30 Toes to Bar
08Sep
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
Coaches Warmup
B: Back Squat (Stamina)
Alternating On the Minute x 12 (6 Rounds):
2 Front Squat
4 Back Squats
*Barbell: 78% of Max Back Squat
C: Metcon (Time)
100 Double Unders (Scale 200 single unders)
800m Run
60/45 Calorie Row Bike Ski
06Sep
HomeGrown CrossFit - CrossFit
A. : Metcon (Time)
Teams of 2 :
2.5k Run (Together)
300 DU / 600 Singles
200m OH Walking Lunges (Plate: R+35/25, Rx25/15)
100 Renegade Rows (R+50/35, Rx35/25)
50 Cal Row/bike/Ski
*One person works at the time.