01Aug
HomeGrown CrossFit - CrossFit
A: Snatch (Barbell Cycling)
On the 2:30 x 5 Sets:
3-Position Power Snatch
3-Position Squat Snatch
This complex involves a total of (6) reps.
1 High Hang Power Snatch (pocket-level)
1 Hang Power Snatch (knee-level)
1 Power Snatch (from the floor)
1 High Hang Squat Snatch (pocket-level)
1 Hang Squat Snatch (knee-level)
1 Squat Snatch (from the floor
A increase from last week. Barbell load - 60% of 1RM Snatch.
Note: Focus on better movement than last week with a 5% weight increase. If you are having challenges, please decrease weight.
B: Metcon (AMRAP - Rounds and Reps)
Teams of 2
Ascending Ladder for 25 Minutes
3-6-9-12-15...
Row Calories
Kettlebell Swings (R+53/35, Rx44/26)
Wallballs (R+20/14, Rx 16/12)
* one person works at a time
Example: P1 3 cals, P2 3 cals, P1 3 KBS, P2 3 KBS, P1 3WB, P2 3WB, P1 6 Cal, P2 6 Cal
31Jul
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
Barbell Stamina
3 Supersets:
Max Reps Bodyweight Bench Press
Max Strict Pull-Ups
Rest 1:00 between sets.
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 20 min
7 Power Cleans (R+135/95, Rx 115/75)
7 Burpees
250m Run
30Jul
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
Alternating "On the Minute" x 8 (4 Rounds):
Minute 1 - 2 Jerk Drives + 1 push Jerk
Minute 2 - :30s Barbell Overhead Hold
B: Metcon (5 Rounds for reps)
All with a running clock max reps - 5 Rounds
:30s Max DL
Rest :30s
:30s Max push Jerk
Rest :30s
Weights change after each round, climbing from "light-moderate-heavy-moderate-light."
Male R+135-155-185-155-135
Male Rx 115-125-155-125-115
Female R+ 95-105-125-105-95
Female Rx- 75-85-105-85-75
C: Metcon (Time)
50/35 Calorie Bike or Row
... Directly into:
100-80-60-40-20 - Double-Unders
50-40-30-20-10 - AbMat Sit-Ups
... Directly into:
50/35 Calorie Bike or Row
29Jul
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
Midline
On the Minute x 9 (3 Rounds):
Minute 1 - Strict TTB
Minute 2 - Face Up Chinese Plank Hold
Minute 3 - Banded Good Mornings
Not for score. Practice quality reps in each time domain.
B: Metcon (No Measure)
1:00 Light Row + 60% of Max Reps HSPU or DB press
1:00 Light Row + 50' HS Walk or 5 wall walks
1:00 Light Row + 50% of Max Reps HSPU or DB press
1:00 Light Row + 50' HS Walk or 5 wall walks
1:00 Light Row + 40% of Max Reps HSPU or DB press
1:00 Light Row + 50' HS Walk or 5 wall walks
*score total HSPU or DB press
C: Metcon (Time)
4 Rounds
250m Run
8 Bar Muscle-Ups
250m Run
12 DB Alt Snatches (R+60/40, Rx 50/30)
28Jul
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
2 Rounds
:60 Goblet Squat Hold
Run 250m
10 Sit Ups
B: Back Squat (Stamina)
Alternating "On the Minute" x 12 (6 Rounds)
Even Minutes - 3 Front Squats
Odd Minutes - 6 Back Squats
Barbell - 60% 1RM on *both* lifts.
This is a increase from last week.
Note: Stay at 60% throughout 6rds
C: Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
*Squat Clean
26Jul
HomeGrown CrossFit - CrossFit
A. : Metcon (Time)
Teams of 2 :
100 Cal Bike/Row
75 Goblet Squat (R+53/35, Rx44/26)
100 Push-ups
75 Clean and Jerks (R+135/95, Rx115/75)
100 V-ups
Directly into...
800m Run (Together)
+ 150 m Sled push
Sled: Men R+Rx : 4 x 45 lb Plates
Women R+Rx : 2 x 45 lb Plates