15Jul
HomeGrown CrossFit - CrossFit
A: Hang Power Clean (Complex)
On the 1:30 x 5 Sets:
1 Hang Clean Pull
1 Hang Clean High Pull
2 Hang Power Cleans
Note: Record heaviest complex
B: Metcon (3 Rounds for reps)
Part #1
AMRAP 4:00
27 Hang Power Cleans (R+95/65, Rx 75/55)
27 Lateral Burpees Over Hurdle
27/21 Calorie Row or Bike
Rest 2:00
Part #2
AMRAP 4:00
21 Hang Power Cleans (R+115/75, Rx 95/65)
21 Lateral Burpees Over Hurdle
21/15 Calorie Row or Bike
Rest 2:00
Part #3
AMRAP 4:00
15 Hang Power Cleans (R+135/95, Rx 115/75)
15 Lateral Burpees Over Hurdle
15/12 Calorie Row or Bike
14Jul
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
2 Rounds
9 Romanian Deadlifts
15 Weighted Glute Bridges
27 Sit-Up
B: Front Squat (Tempo)
5 Sets:
1 Tempo Pausing Front Squat
1 Front Squat
Tempo: 5sec negative, 3 sec pause in bottom. Regular stand.
Note: Record heaviest complex
C: Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
(Rx45/35, Scaled 35/15)
12Jul
HomeGrown CrossFit - CrossFit
A. : Metcon (Time)
Teams of 2:
3 Rounds
20 Cal Row/Bike
40 Back Squat (R+135/95, Rx115/75)
20 Bar Facing Burpees
Rest 2 min
2 Rounds
30 Cal Row/Bike
30 Back Squat (R+185/125, Rx135/95)
30 Bar Facing Burpees
Rest 2 min
1 Round
40 Cal Row/Bike
20 Back Squat (R+225/155, Rx185/125)
40 Bar Facing Burpees
11Jul
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
Midline
Tabata Hollow Holds
Then
Tabata superman Holds
B: Deadlift (15 min)
Build to a heavy single
C. : Metcon (Time)
For Time:
1 Mile Run
50 DB Snatches (R+50/35, Rx 40/25)
400m Run w/ ball (R+20/14, Rx 16/12)
30 Pull-Ups
20 Burpee Box Jumps (R+24/20'', Rx20/16″)
10Jul
HomeGrown CrossFit - CrossFit
A: Front Squat
Heavy Set of 3
B: Metcon (AMRAP - Rounds and Reps)
Teams of 3: AMRAP 30min
7/5 Calorie Assault Rower or Bike
10 Medball Squat Jumps (R+20/14, Rx 16/12)
5 Power Clean and Jerks
1st 6 Rounds - (R+95/65, Rx 75/55)
2nd 6 Rounds - (R+115/75, Rx 95/65)
3rd 6 Rounds - (R+135/95, Rx 115/75)
4th 6 Rounds - (R+155/105, Rx125/85)
Partners cycle through full rounds, one at a time. Weights climb every (6) rounds, or in other words, after each partner has cleared the weight two times.
09Jul
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
2 Rounds
10 Banded Good Mornings
40 Flutter Kicks
10 V-ups
B: Power Snatch
On the 2:00 x 5 Sets:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats
Note: Record heaviest complex
C: Metcon (AMRAP - Rounds and Reps)
10 min
12 Deadlifts (R+115/75, Rx 95/65)
9 Overhead Squats
6 Hang Power Snatches