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
09Jul
HomeGrown CrossFit - CrossFit
A: Back Squat (4 x 5)
3 sec pause at the bottom
4 Sets x 5 @ 70 %
B: Shoulder Press (Strict)
4 x 4 @ 80%
C: Metcon (Time)
Conditioning
4 Rounds
400m Run
30 WB (R+20/14, Rx16/12)
5 R+Bar Muscle Ups, Rx Chest 2 Bar
07Jul
HomeGrown CrossFit - CrossFit
A: Metcon (AMRAP - Rounds and Reps)
Teams of 3 with a 30 min running clock
Buy-In
1600m Row
AMRAP (remaining time)
30 Burpee Box Jumps (R+ 24/20, Rx 20/12)
45 Thrusters (R+ 95/65, Rx 75/55)
60 Toes 2 Bar
75 RKB Swings (R+ 53/35, Rx 44/26)
400m Run (Together)
*One person working at a time. Split the work as needed.
06Jul
HomeGrown CrossFit - CrossFit
A: Front Squat (6/2)
10 x 1
Tempo 6 sec decent/2 sec hold at bottom
B: Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
(Rx 95/65)
C: Metcon (No Measure)
Midline Conditioning
Coaches choose.
1-2 Tabata's and Calve raises
05Jul
HomeGrown CrossFit - CrossFit
A: Bench Press
Working weight at 70%
5 x 5
B: Metcon (No Measure)
Gymnastics Conditioning: EMOM 12
Minute 1,4,7,10 - 00:30 sec ring hold
Minute 2,5,8,11 - 6 x Jumping Pullups (hold 4 sec at top)
Minutes 3,6,9,12 - 10 x Together DB Rows (hold 3 sec at top)
C: Metcon (No Measure)
Progression: Ring/Bar MU or Rope climb
If time coaches work on progressions drills