22Feb
HomeGrown CrossFit - CrossFit
A: Metcon (AMRAP - Rounds and Reps)
CrossFit Open 19.1 !!!
Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19-cal. row
RX
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target
INTERMEDIATE
Men throw 20-lb. ball to 10-ft. target
Women throw 10-lb. ball to 9-ft. target
SCALED
Men throw 14-lb. ball to 10-ft. target
Women throw 10-lb. ball to 9-ft. target
21Feb
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
2 Steady Rounds
10 DB S-Leg DL(5/side)
10 S-Arm Thruster (5/side)
10 DB sit up
B: Squat Clean
Build to Heavy Single
Then
1 Rounds
Not for time
Max Hang Squat Cleans @ 75%
Bar Facing Burpees*
Subtract number of Squat Cleans from 30, and complete that many Bar Facing Burpees for your rest period.
C: Metcon (Time)
Time
50 Box Jump Overs (R+24/20, Rx20/16)
10 Supine Bar Rows
5 Deadlift (R+ 225/155, Rx 165/125)
Rest 1 min
30 Box Jump Overs
10 Supine Bar Rows
10 Deadlift
Rest 1 min
10 Box Jump Overs
10 Supine Bar Rows
20 Deadlift
20Feb
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
2 Steady Rounds
10 Supermans
10 Good Mornings (empty bar)
10 Muscle Snatch
10 OHS
B: Metcon (Time)
Snatch
For Time
18 Snatch @ 75% 1RM
Rest 3:00
12 Snatch @ 80% 1RM
Rest 3:00
6 Snatch @ 85% 1RM
Percentages based on 1RM Power Snatch
Snatch reps can be Power, Squat, or a mix of both
C: Metcon (Time)
For Time
4 Rounds
18/14 Calorie Row
18 Chest to Bar Pull Ups
Rest 2:00
19Feb
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
Backward TABATA L-sit b/t boxes
(10 sec on 20 sec off 8 rounds)
B: Metcon (Time)
4 Rounds
500m Run
15 Push ups
100′ Walking Lunge Steps
C: Metcon (3 Rounds for reps)
AMRAP 4 min x3
6 Front Squats (R+185/125, Rx155/105)
9 Ring Dip
12 V- ups
Rest 1 min
18Feb
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
Coach Warm-up
B: Back Squat
"Die Set"
Choose a weight you believe you can hit for 8-12 reps
Warm up sets: *See previous week
C: Metcon (AMRAP - Rounds and Reps)
7 MIN AMRAP
"13.4"
RX
Climb the Ladder
3 Clean and Jerk 135/95lbs
3 Toes to Bar
6/6, 9/9, etc…
INT
Climb the Ladder
3 Clean and Jerk 115/65lbs
3 Toes to Bar
6/6, 9/9, etc…
SCALED
Climb the Ladder
3 Clean and Jerk 75/55 lbs
3 Hanging Knee Raises
6/6, 9/9, etc…
16Feb
HomeGrown CrossFit - CrossFit
A: Metcon (Time)
"My Pet Rock"
In teams of 2 with 1 Heavy object. The object must be held by an athlete at all times.
10 burpee penalty
1 Person working at a time.
Together complete the following
500m Run
50 Wall Ball
50 Box Jump Overs
50 Ring Rows
200 Ab Mat sit ups
500m Run