08Aug
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
2 Steady Rounds
10 Hollow to Superman on pull up bar. If ready work on the pull for the bar MU.
10 Alt HS Shoulder Taps on ground or on wall
10 One DB OHS ( 5 each arm)
B: Squat Snatch
On the 2:00 x 7 Sets:
25' Handstand Walk
3 Bar Muscle-Ups
1 Squat Snatch
*build up on the Sq Snatch
*RECORD heaviest Sq Snatch
C: Metcon (Time)
2 Rounds:
8 Power Snatches (R+155/105, Rx125/85)
8 Bar Facing Burpees
Directly into...
2 Rounds:
8 Power Snatches (R+125/85, Rx115/65)
8 Bar Facing Burpees
Directly into...
2 Rounds:
8 Power Snatches (R+95/65, Rx 75/55)
8 Bar Facing Burpees
07Aug
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
3 Rounds not for time
1:00 Row or Bike (recovery pace)
15 V-ups
15 Glute Bridges
B: Metcon (Time)
Team of 2: Time cap 30min
800m Team Heavy Object Run
60 Deadlifts (R+115/75, Rx 95/65)
60 Front Squats
60 Push Jerks
800m Team Heavy Object Run
50 Deadlifts (R+135/95, Rx 115/75)
50 Front Squats
50 Push Jerks
800m Team Heavy Object Run
40 Deadlifts (R+155/105, Rx125/85)
40 Front Squats
40 Push Jerks
800m Team Heavy Object Run
30 Deadlifts (R+185/125, Rx155/105)
30 Front Squats
30 Push Jerks
*one person works at a time except the run
06Aug
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
3 Rounds not for time
DB Split Squats (10 each leg)
DB Bent Over Rows
DB Bicep Curls
B: Metcon (Weight)
On the Minute x 7
Min #1 - 7 Hang Squat Cleans + 1 Push Jerk
Min #2 - 6 Hang Squat Cleans + 2 Push Jerk
Min #3 - 5 Hang Squat Cleans + 3 Push Jerks
Min #4 - 4 Hang Squat Cleans + 4 Push Jerks
Min #5 - 3 Hang Squat Cleans + 5 Push Jerks
Min #6 - 2 Hang Squat Cleans + 6 Push Jerks
Min #7 - 1 Hang Squat Clean + 7 Push Jerks
Barbell Loading - 60% of 1RM HSC
*RECORD weight
C: Metcon (Time)
Time
250m Run
27 Wallballs (R+20/14, Rx 16/12)
27 Box Jumps (R+24/20, Rx 20/16)
250m Run
21 Wallballs
21 Box Jumps
250m Run
15 Wallballs
15 Box Jumps
250m Run
9 Wallballs
9 Box Jumps
05Aug
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
Midline
Accumulate 1:30 of an L-Sit on Parallettes
*Every break, complete :20s freestanding hold, handstand hold or DB OH hold
B: 2k Row (Time)
Max Effort 2k Row
C: Metcon (Weight)
Not for Time
4 Unbroken Rounds
3 DB Power Cleans
3 DB Push Presses
2 DB Power Cleans
2 DB Push Presses
1 DB Power Clean
1 DB Push Press
*After each Round, complete 15 GHD Sit-Ups or Abmat sit ups
Aim is to build to a heavy complex with dumbbells. The entire (12) rep complex must be unbroken. DB power cleans are "touch and go" with a single head of each dumbbell touching the ground.
*RECORD last or heaviest weight.
04Aug
HomeGrown CrossFit - CrossFit
A: Double-Unders (MAX)
DU skill work and 1 set of Max DU
Time cap 8min
B: Back Squat (Stamina)
BACK SQUATS 6x6
Alternating "On the Minute" x 12 (6 Rounds)
Even Minute - 3 Front Squats
Odd Minute - 6 Back Squats
Barbell - 65% of Back Squat
This is an increase from last week, and as a refresher, this is the same loading for *both* lifts. All squats are taken from the rack.
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 15min
15 Thrusters (R+95/65, Rx 75/55)
30 Double-Unders (SUB 60 Singles)
15 CTB Pull-Ups
30 Double-Unders
02Aug
HomeGrown CrossFit - CrossFit
A. : Metcon (No Measure)
2 Rounds
12 Bent over rows
12 DB Bench Press
10 Strict pull up / Ring rows
10 Strict ring dips/ feet elevated bench dips
B. : Metcon (AMRAP - Reps)
Teams of 2
AMRAP 20 MIN
Buy In:
200m Partner Carry
Then, in the time remaining:
Partner A completes 1 round of:
16 DB Front rack lunges (R+50/35, Rx 45/25)
10 Renegade rows
6 Devil Presses
Partner B performs:
Max Wall Ball Shots (R+20/14, Rx 16/12)
* Partners rotate each round. The score max reps wall balls.