30Jul
HomeGrown CrossFit - CrossFit
A: Snatch
Build to a Heavy Single
B: Snatch Balance
3 Sets of 3 Reps @ 80 % of Heavy Single (Snatch)
C: Metcon (Time)
Conditioning
50/35 Cal Row
27 Chest 2 Bar Pullups
21 Power Snatches (R+ 115/75, Rx 95/65)
15 Overhead Squats (R+ 135/95, Rx 115/75)
9 Squat Snatches (R+ 155/105, Rx 125/85)
Single Bar, Must change own weight
28Jul
HomeGrown CrossFit - CrossFit
A: Metcon (Time)
Teams of 2
3 ROUNDS FOR TIME
40 KB/DB Thrusters (R+ 55/35, Rx 45/25)
60 Burpees over the rower
80 Cal Row
100 DU (200 singles +15 DU attempts)
*One person working at a time. Split the work as needed.
27Jul
HomeGrown CrossFit - CrossFit
A: Back Squat
10 reps @ 75%
8 reps @80%
6 reps @85%
4 reps @ 90%
2 reps @95%
Rest 1-2 minutes between sets
Note: Record 2 reps
B: Metcon (AMRAP - Rounds and Reps)
Conditioning
AMRAP 7
7 x Front rack lunges (R+ 135/95, Rx 115/75)
7 x Box Jump Overs (24/20, 14/12)
C: Metcon (No Measure)
Midline
Tabata
0:20 sec Vups
0:10 sec: Abmats
Rest 1 min
50 x Straight Jump or Roll to Candlesticks
26Jul
HomeGrown CrossFit - CrossFit
A: Hang Clean
Build to a Heavy single
B: Metcon (AMRAP - Rounds and Reps)
Conditioning
AMRAP 8
3 Hang Squat Cleans (R+ 95/65, Rx 75/55)
3 Toes 2 Bar
6 Hang Squat Cleans (R+ 95/65, Rx 75/55)
6 Toes 2 Bar
9 Hang Squat Cleans (R+ 95/65, Rx 75/55)
9 Toes 2 Bar
Note: keep adding by 3 reps
C: Metcon (Time)
Rowing
5 rounds
30/21 Cal Row
Rest 1 min between rounds
Note: Score is slowest round
25Jul
HomeGrown CrossFit - CrossFit
A: Metcon (AMRAP - Rounds and Reps)
Gymnastics Conditioning
AMRAP 7
R+, 3 Bar Muscle Ups
5 Strict Chest 2 Bar
Rx, 3 Strict Chest 2 Bar
5 Strict Chin 2 Bar
B: Metcon (3 Rounds for reps)
Conditioning
AMRAP 5
Buy-in 500m Run
12 Deadlifts (R+ 185/135, Rx 155/115)
12 Lateral Barbell Burpees
Rest 3min
AMRAP 5
Buy-in 400m Run
9 Deadlifts (R+ 225/155, Rx 165/125)
9 Lateral Barbell Burpees
Rest 3min
AMRAP 5
Buy-in 250m Run
6 Deadlifts (R+ 275/185, Rx 225/155)
6 Lateral Barbell Burpees
C: Metcon (No Measure)
Midline Conditioning
Coaches choose 10min of core work and Calve raises
24Jul
HomeGrown CrossFit - CrossFit
A: Bench Press
3 x 3 at 85%
B: Handstand Push-ups (Strict)
6 Rounds (12 Min total)
Even Min - 50 DU or 100 Singles
Odd Min - Max Strict HSPU
Repeat from last week, AIM to improve
C: Metcon (No Measure)
Conditioning
5 Rounds (10 Min Total)
Even Min 10-20 x Ring Dips
Odd Min 20 x Supine Bar Rows.