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
27Mar
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
2 Rounds
10 DB alt renegade rows (5/side)
10 DB bent over rows neutral grip (5/side)
10 Alt DB Step Reverse Lunges (5/side)
B: Squat Clean and Jerk
10 Round EMOM of 1 rep @ 80% Squat Clean and Jerk
C: Metcon (Time)
50/40 Calorie Row or Bike
Straight into
10-8-6-4-2
Squat Snatch (R+115/75, Rx 95/65)
Box Jump (R+30/24,Rx24/20)
26Mar
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
2 Rounds
20 Air Squats w/ :01 pause
20 Banded Good Mornings
B: Back Squat
6×2 (Start around 85%)
Rest as needed
C: Metcon (Time)
40-30-20-10
Wallballs (R+20/14, Rx 16/12)
Deadlifts (R+135/95, Rx 115/75)
*Please DO NOT break form with Deadlifts due to light weigh.
25Mar
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
2 Rounds
100m Run
10 Empty Bar OHS
B: Squat Snatch
7×1 @ 85-90%
Rest as needed
C: Metcon (AMRAP - Rounds and Reps)
AMRAP 10 Minutes
100′ DB Farmer Carry (R+100/80, Rx 70/50)
30 Strict HSPU
30 Toes to Bar
*100ft is from wall ball wall to pull up bar and back