14May
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
In any order complete
30 GHD back ext.
40 Hollow Rocks
50 AbMat Sit-Ups
B: Deadlift
On the 2:00 x 6 Sets:
Set #1 - 3 Deadlifts
Set #2 - 1 Deadlift
Set #3 - 3 Deadlifts
Set #4 - 1 Deadlift
Set #5 - 3 Deadlifts
Set #6 - 1 Deadlift
*Aim to increase slightly on all lifts.
Note: Record set #6
C: Metcon (AMRAP - Rounds and Reps)
AMRAP 18min
21/15 Calorie Row or Bike
12 DB Alt Renegade Rows (R+50/35, Rx 40/25)
12 DB Alt Box Step Ups (R+20/16, Rx16/12)
12 DB Front Squats
13May
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
1 Steady Round (Empty Barbell or PVC)
5 Good Mornings
5 Snatch grip behind the head press
5 OHS
5 Snatch Balance
B: Power Snatch
1 Power Snatch
1 Overhead Squat
1 Hang Squat Snatch
Set #1 - 60%
Set #2 - 63%
Set #3 - 66%
Set #4 - 69%
Sets #5+6+7 - 69-75%, "based on feel".
Note: Record Sets 5 - 7
C: Metcon (3 Rounds for time)
Tres Leches
On the 0:00... Part #1:
30 Clean & Jerks (R+135/95, Rx 115/75)
On the 10:00... Part #2:
30 Strict HSPU
30 Bar Muscle-Ups (No Bands - Scale C2B Pull-ups)
On the 20:00... Part #3:
1 Mile Run
*Track all three completion times. Every second counts.
12May
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
1 Round
Jog 100m
12 Supermans
12 KB Goblet Pause Squats
B: Back Squat
3 Back Squats @ 79%
2 Back Squats @ 82%
1 Back Squat @ 85%
3 Back Squats @ 82%
2 Back Squats @ 85%
1 Back Squat @ 88%
Note: Record heaviest lift at 88%
C: Metcon (Time)
3 Rounds
50' Single Arm DB OH Walking lunges (left)(R+50/35, Rx 40/25)
50' Single Arm DB OH Walking lunges (right)
10 Supine Bar or Ring Pausing Rows (2s pause at the top)
Rest 1:00 between sets.
*try to be as parallel as possible on the supine rows
10May
HomeGrown CrossFit - CrossFit
A. : Metcon (Time)
Teams of 2
Row 2000 m
100 Push Jerks (R+135/95, Rx115/75)
100 Pull ups
100 Air Squats
Row 1000 m
75 Push Jerks
75 Pull ups
75 Air Squats
Row 500 m
50 Push Jerks
50 Pull ups
50 Air Squats
* One person working at the time. Split the reps as needed.
09May
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
400m Run
20 empty bar Good Mornings
400m Run
20 empty bar OHS
B: Power Snatch
Touch and Go
5×5
(Heavier than last time)
C: Metcon (Time)
5 Rounds
10 DB Hang Squat Cleans (R+50/35, Rx 40/25)
10 T2B
08May
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
2 Rounds
10 DB Split Squats (10each leg)
10 DB Romanian Deadlift
10 Banded Lat Pull Downs
10 Banded Tri Extensions
B: Push Press
5x2
Build weight over sets
C: Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Burpee over hurdle
Strict C2B Pull Ups
*Vest Optional