23Jun
HomeGrown CrossFit - CrossFit
A: Metcon (Time)
As a team of 2…
800m Run
50 Front Squats (R+95/65, Rx 75/55)
800m Run
50 Power Cleans
800m Run
50 Thrusters
800m Run
*Run together
*One athlete working at a time on barbell
22Jun
HomeGrown CrossFit - CrossFit
A1: Front Squat
Pause Front Squat 4×3
*3 second pause in the bottom
*Start at 70% of 1RM Front Squat and work up
A2: Metcon (No Measure)
4 Rounds For Quality:
10 Hollow to Arch Swings
8 Hanging Knee Raises
6 Knees to Elbow
4 Toes To Bar
B: Metcon (Time)
5 Rounds
250m Row
16 Single arm DB OH Squats (8R/8L) (R+50/35, Rx 45/25)
30 Double Unders
21Jun
HomeGrown CrossFit - CrossFit
A1: Metcon (No Measure)
4 Rounds For Quality:
3 Weighted Pullups
5 Strict Pullups
7 Kipping Pullup
A2: Metcon (No Measure)
4x 50m Prowler Push (R+&Rx Men Four 45/ Women Two 45 Plates
A3: Metcon (No Measure)
4 Rounds For Quality:
10 Hollow Rocks
10 Hollow to Arch Swings
*squeeze object between feet
B: Metcon (Weight)
3 Rounds For Time:
250m Run
100m Farmer’s Carry (heavy)
20Jun
HomeGrown CrossFit - CrossFit
A1: Shoulder Press
4x (3 Shoulder Press + 2 Push Press + 1 Push Jerk)
*Start at 70% of 1RM Shoulder Press and work up
A2: Metcon (Weight)
DB Rows 4x 8-10 each side
B: Metcon (4 Rounds for reps)
4 Rounds, 1:00 at each station, :30 rest/transition
Max Calorie Bike/Row
Max Lateral Hurdle Jumps
Max Wallballs (R+20/14, Rx 16/12)
19Jun
HomeGrown CrossFit - CrossFit
A1: Back Squat
3×10
*Stay in the 65-75% range
A2: Metcon (No Measure)
3x 50ft HS Walk or 1min HS Holds Facing the wall or 1min DB Holds
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 9
30 Double Unders
20 Alt. DB Snatches (R+60/40, Rx 50/30)
10 DB OH + FR Lunges (5R&5L)
18Jun
HomeGrown CrossFit - CrossFit
A1: Squat Clean
Sq Clean 5×3
*Stay in the 70-80% range
A2: Metcon (Weight)
5×5 Strict or Weighted Pullups
B: Metcon (Time)
20 Hang Power Snatch (R+115/75, Rx 95/65)
10 Burpees Over Bar
15 Power Snatch
10 Burpees Over Bar
10 Sq Snatch
10 Burpees Over Bar