17Jul
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
3 Rounds
10 DB Single Arm Bent over Row
10 Alt DB Front Rack Step Reverse Lunges
Max Effort L-Sit Hold b/t Boxes
B: Metcon (Time)
In Teams of 2, with a 30:00 Time Cap:
800m Heavy Object Run
75 DB Box Alt Step ups (R+24/20, Rx20/16″)
50 DB Hang Power Clean and Jerks (R+50/35, Rx 40/25)
15 Rope Climbs
50 DB Hang Power Clean and Jerks
75 DB Box Alt Step ups
800m Heavy Object Run
*one person works at a time except for the run. Run together
16Jul
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
Pausing Overhead Squats
5 Sets of 1 Rep (empty bar or very light weight)
There are (4) pauses, each for a single second.
Pause #1 - 1/4 of the way down (quarter squat)
Pause #2 - Halfway down (parallel)
Pause #3 - Absolute bottom of squat
Pause #4 - Halfway up (parallel)
B: Squat Snatch
Pausing 3-Position Squat Snatch
On the 2:00 x 5 Sets:
1 High Hang Squat Snatch (pockets)
1 Hang Squat Snatch (knee-level)
1 Low-Hang Squat Snatch (shin, but not floor)
On each rep, pause for a full 2s in the catch position (bottom of squat) before standing.
* build up if perfect
Note: Record heaviest complex
C: Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
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″)