06Apr
HomeGrown CrossFit - CrossFit
A. : Metcon (AMRAP - Rounds and Reps)
Teams of 2 :
AMRAP 15 MIN
8 Pull ups
8 DB Snatch (R+50/35,Rx 45/25)
8 Box Jumps
8 Burpees
Rest 5 Min .. Then
AMRAP 10 MIN
10 Thrusters (R+115/75, Rx95/65)
10 Toes to Bar
* Partner A completes a full round then then Partner B goes... one person working at the time.
05Apr
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
Coaches Warm-up
B: Deadlift
3×12 @50-55% of 1RM
C: Metcon (Time)
For Time
300 Double Unders
150 Ring Rows
100 Hang Clean and Jerks (R+115/75, Rx 95/65)
150 Push Ups
300 Double Unders
* Alternate sets with a partner. DU must be completed in sets of 50, Ring Rows and Push Ups in sets of 15, and Hang Clean and Jerks in sets of 10.
04Apr
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
8 Minutes
Rower or Bike
B: Metcon (Weight)
6 Sets
5 T&G Power Cleans
into
6 Front Rack Alt Reverse Step Lunges
*Increase weight every 2 sets
C: Metcon (Time)
For Time
10-1
Strict Pull Ups
Strict Ring Dips
*Optional - Complete with a weighted vest
D: Metcon (No Measure)
3×20 GHD Sit Ups or Abmat sit up
Rest as needed
03Apr
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
2 Rounds
20 KB Goblet Squats
100′ Bear crawl
B: Front Squat (Pause Front Squat)
Build to a Heavy Triple
C: Metcon (Time)
For Time
EMOM until completion
12/10 Calorie Row
Max Burpee Box Jumps(R+24/20, Rx20/16) in remaining time
Continue until 200 total Burpee Box Jumps are completed
*Alternate minutes with a partner
TIME CAP : 30 MIN
02Apr
HomeGrown CrossFit - CrossFit
A: Metcon (AMRAP - Reps)
AMRAP 4 Minutes
Run 250m
Max Rep Wallballs
B: Push Press
5X3
C: Metcon (Time)
For Time
40 Power Clean and Push Jerks (R+135/95, Rx 115/75)
then
40-30-20
Front Rack Step Alt Lunges
Strict Handstand Push Ups
then
40 Power Snatches
*Share the work with a partner and switch anytime.
01Apr
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
2 Steady Rounds
10 Empty Bar OHS w/ :02 Pause in bottom
10 Supermans w/ :02 Pause at the top
10 HR Push Ups
B: Metcon (Weight)
EMOM 15 min
1 Snatch Pull + Snatch
Start at 70% and build
C: Metcon (Time)
3 Rounds
Row 1000m
20 Bar Muscle Ups (SUB C2B pull ups)
Accumulate 2min in an L-Sit b/t boxes
*Share the work with a partner and switch anytime.