16Jul
HomeGrown CrossFit - CrossFit
A: Handstand Push-ups (Strict)
6 Rounds
Odd Minute - 50 DU or 100 Singles
Even Minute - Max Strict HSPU
B: Back Squat
10 reps @ 70%
8 reps @ 73%
6 reps @ 77%
4 reps @ 81%
2 reps @ 86%
Rest 1 to 2 minutes between sets
*Record 2 reps @ 86%
C: Metcon (No Measure)
Conditioning
5 Rounds
Odd Minute - 15/12 Cal Row/Bike
Even Minute - :30 Seconds Max Med Ball Squat Cleans (R+20/14, Rx16/12)
14Jul
HomeGrown CrossFit - CrossFit
A: Metcon (Time)
Teams of 3
30 Min Cap
100 Cal Row/Bike
100 OHS (R+ 95/65, Rx 75/55)
100 Power Snatch (R+ 95/65, Rx 75/55)
60 Tire flips
100 Power Snatch (R+ 95/65, Rx 75/55)
100 OHS (R+ 95/65, Rx 75/55)
100 Cal Row/Bike
*One person working at a time. Split work as needed
13Jul
HomeGrown CrossFit - CrossFit
A: Bench Press
5 x 5 at 75%
B: Deadlift
Build to a heavy set of 2.
Followed by 3 sets of 5 @ 85% of the above load
C: Metcon (Time)
Midline Conditioning
125 Abmats
12Jul
HomeGrown CrossFit - CrossFit
A: Bear Complex
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
5 Rounds for load.
Complete 5 unbroken sets of the above complex.
Note: *1 Round = 5 sets of PC,FS, PP, BS, PP. All unbroken.
*Rest as needed between rounds
*Use hook grip
*Second Push Press is from behind the neck.
*Try your best to increase load every round (5 sets)
*Record heaviest round
B: Metcon (No Measure)
Stretching/Mobilize
11Jul
HomeGrown CrossFit - CrossFit
A: Metcon (3 Rounds for reps)
Conditioning
1) AMRAP 10
20/15 Cal Row
20 Burpees over the Rower/Bar
20 KBS (R+53/35, Rx44/26)
3 Minute Rest
2) AMRAP 10
12 DB Single Arm Deadlift (R+50/35, Rx 35/20) (6 each arm)
8 DB Single Arm Hang Power Clean (R+50/35, Rx35/20) (4 each arm)
6 DB Single Arm Push Jerk (R+50/35, Rx35/20) (3 each arm)
(Ideally same DB weight for all movements)
3 Minute Rest
3) AMRAP 10
5 Strict Pull ups
10 Push Ups
40 Back step lunges
B: Metcon (No Measure)
Midline Conditioning
Coaches choose core work and Calve raises
10Jul
HomeGrown CrossFit - CrossFit
A: Power Snatch (On the 1:30 for 5 sets)
1 x Snatch Pull
1 x Hang Snatch High Pull
1 x Power Snatches
2 x Overhead Squats.
(Technique loads. Not to exceed 50/60% of RM for Power Snatch
Note: Record Power Snatch
B: Squat Snatch (EMOM 9)
2 Reps at the following percentages
Minute 1, 2, 3 @ 60%
Minute 4, 5, 6 @ 65%
Minute 7, 8, 9 @ 70%
Record 2 Reps @ 70%
C: Metcon (Time)
Conditioning
Rep Scheme; 10-9-8-7-6-5-4-3-2-1 Clean and Jerk (R+115/75, Rx 95/65)
30 x R+ Double Unders or 60 Rx Singles.
Note: DU/Singles performed after each rep scheme