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.
30Mar
HomeGrown CrossFit - CrossFit
A. : Metcon (AMRAP - Reps)
In Teams of 3
AMRAP 6 MIN
Max Reps Power Snatch (R+135/95, Rx115/75)
Rest 2 min
AMRAP 6 MIN
Max Reps Power Clean (R+155/105, Rx125/85)
Rest 2 min
AMRAP 6 MIN
*OTM every team member must do 5 Burpees. Only one person works at the time for the pull ups.
Rest 5 min ... Then ...
10 Min ladder... Solo
10 KB Swings (R+ 53/35, Rx 44/26)
10 Push ups
15 KB Swings (R+ 53/35, Rx 44/26)
15 Push ups
20..20..25..25..and so on...
29Mar
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
3min Max Reps Alt one arm KB Swings
*switch as needed and really focus on that hip drive
C: Metcon (Weight)
Wt. Ring Rows 5x5
*work up to something heavy
C: Metcon (No Measure)
Not for time
4 Rounds
10 Body Weight Bench Press
20 GHD Sit Ups or Ab mat sit ups
*Rest as needed
28Mar
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
2 Rounds
Row 400m
20 Supermans
20 hollow rocks
B: Deadlift
5×5
Add or subtract weight as needed
C: Metcon (AMRAP - Rounds and Reps)
AMRAP 3:00 x 3
Rest 2:00
6 Push Jerk (R+145/100, Rx120/80)
6 Strict pull ups
12/8 Calories on Rower or Bike
* Continue each round where you left off