11Jun
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
Coaches Warmup
B: Metcon (Time)
With a Partner. One person works at a time except the run. Switch work as needed. Time Cap: 30:00
3 Rounds:
400m Team Run together
50 Barbell-Facing Burpees
9 Rope Climbs
... Directly into:
21 Clean and Jerks (R+115/75, Rx 95/65)
21 Clean and Jerks (R+135/95, Rx 115/75)
21 Clean and Jerks (R+155/105, Rx125/85)
21 Clean and Jerks (R+185/125, Rx155/105)
10Jun
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
Coaches Warmup
B: Power Clean (Technique)
6 Sets of 2:
3-Pause Power Clean
Each pause lasts 2 seconds:
Pause #1 - Knee Level
Pause #2 - Jumping Position
Pause #3 - Receiving Position
Note: Record heaviest set of 2
C: Metcon (Time)
3 Rounds
15 Power Cleans (R+115/75, Rx 95/65)
20 Pushups
Directly into 2 Rounds:
27/21 Calorie Row
75 Double-Unders (SUB 150 singles)
Directly into 1 Round:
500m Run
09Jun
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
Coaches Warmup
B: Back Squat (Tempo)
7 Sets of 1 Tempo Squat*
*7s down, 3s pause in bottom.
60-65% 1RM
C: Metcon (Time)
3 Rounds
800m Run
40 Kettlebell Swings (R+53/35, Rx44/26)
40 Wallballs (R+20/14, Rx 16/12)
07Jun
HomeGrown CrossFit - CrossFit
A.: Metcon (AMRAP - Reps)
Fight Gone Bad "Team Style"
3 Rounds
2 min Wall Balls (Rx 20/14)
2 min Sumo Deadlift High-Pulls (Rx75/55)
2 min Box Jumps (Rx20/20)
2 min Push Press (75/55)
2 min Row (calories)
1 min Rest.
06Jun
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
Coaches warm up
B: Deadlift
In 10:00 or less:
Build to a Heavy Set of 8 Deadlifts
C: Metcon (Time)
2 Rounds
10 Bar Muscle-Ups
20 Barbell-Facing Burpees
30 Deadlifts (R+ 225/155, Rx 165/125)
40 Wallballs (R+20/14, Rx 16/12)
05Jun
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
Clean and Jerk
Clean Primer
3 Sets of 3 - Tall Cleans
*The tall clean is an abbreviated clean variation in which the pull under the bar is isolated
B: Hang Clean
EMOM x 6:
1 Clean Pull
1 Hang Squat Clean
1 Split Jerk
*start at 70% of HSC and build
Note: Record heaviest set
C: Metcon (Weight)
Barbell Complex
On the min for 11min
Min #1 - 6 Hang Squat Cleans + 1 Push Jerk
Min #2 - 5 Hang Squat Cleans + 2 Push Jerks
Min #3 - 4 Hang Squat Cleans + 3 Push Jerks
Min #4 - 3 Hang Squat Cleans + 4 Push Jerks
Min #5 - 2 Hang Squat Cleans + 5 Push Jerks
Min #6 - 1 Hang Squat Clean + 6 Push Jerks
Min #7 - 2 Hang Squat Cleans + 5 Push Jerks
Min #8 - 3 Hang Squat Cleans + 4 Push Jerks
Min #9 - 4 Hang Squat Cleans + 3 Push Jerks
Min #10 - 5 Hang Squat Cleans + 2 Push Jerks
Min #11 - 6 Hang Squat Cleans + 1 Push Jerk
* 65% of 1RM