10Apr
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
10 Minute Row or Bike
B: Back Squat
5×3 @80%
C: Metcon (AMRAP - Rounds and Reps)
AMRAP 20 Minutes
Run 250m
20 Push Ups
20 Sumo DLHP (R+75/55, Rx 65/45)
09Apr
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
coaches warm-up
B: Squat Clean
EMOM for 12 Minutes
1 Rep at 70-80%
C: Metcon (3 Rounds for reps)
Every 5:00 for 15:00
Row 750/600m
30 KB Swing (R+53/35, Rx44/26)
Max Box Jump Over (R+30/24,Rx24/20) in remaining time
(Score is total Box Jump Overs)
08Apr
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
Row 1000m
10 Bent Over Barbell Row
10 Good mornings
B: Deadlift
4×4@70-80% of 1RM
C: Metcon (AMRAP - Rounds and Reps)
AMRAP 12 Minutes
Climb the Ladder
2 Overhead Squats (R+115/75, Rx 95/65)
1 Bar Muscle Up
4/2, 6/3, 8/4, etc…
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