13Jun
HomeGrown CrossFit - CrossFit
A1: Push Jerk
5x (2 Push Jerks + 1 Split Jerk)
*Start at 70% of 1RM Push Jerk
*MAX Reps of Split Jerks on FINAL Set
A2: Metcon (Weight)
Pendlay Rows 5×10
B: Metcon (Time)
400m Run
40 KB Swings (R+70/53, Rx 53/44)
40 Bench Press (R+135/95, Rx 115/75)
40 KB Swings
400m Run
12Jun
HomeGrown CrossFit - CrossFit
A1: Back Squat
2×2
*Stay in the 85-95% range
A2: Metcon (Weight)
Weighted Strict Chest to Bar Pullups 5×5
B: Metcon (Time)
8 Rounds
8 Thrusters (R+115/75, Rx 95/65)
8 Burpees Over Bar
8 Toes to Bar
C: Metcon (Time)
400m DB Front Rack + DB OH carry
*you pick the weight
11Jun
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
E2MOM x 5
10 Shoulder Taps + :30 Second HS Hold + 3-5 Kipping HSPU (controlled)
B: Squat Clean
5x (Clean Pull + Hang Sq Clean + Sq Clean)
*Start at 70% and work up
C: Metcon (AMRAP - Rounds and Reps)
AMRAP 7
15 Power Snatch (R+95/65, Rx 75/55)
30 Double Unders (Scale 60 Singles +15 Attempts of DU)
09Jun
HomeGrown CrossFit - CrossFit
A: Metcon (Time)
As a team of 3…"Team Linda"
10-9-8-6-5-4-3-2-1
Power Clean
Deadlift
Bench Press
*Each athlete will be at a station, rotate when when each person is finished with their set.
Scaled– You pick the weight
Rx – Power Clean 115/75 Deadlift 185/125 Bench Press 135/95
R+ – Power Clean 135/95 Deadlift 225/155 Bench Press 165/115
08Jun
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
3 Rounds For Quality:
:30 Ring Plank
10 Ring Pushups w/ turnout
:30 Ring Plank
Sliding Ham Curl 15
Slider Mt Climbers 20
B: Front Squat
Tempo Front Squat 5×3 (42X1)
*Stay in the 70-80% range
C: Metcon (5 Rounds for reps)
E3MOM x 5
250m Run
R+Max Set of Bar/Ring Muscle Ups
Rx Max Set of Rx Chest to Bar Pullups
R+*If max set is less than 6, add remaining reps to equal 6
Rx *If max set is less than 12, add remaining reps to equal 12
07Jun
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
E2MOM x 5
10 Shoulder Taps + 2-3 HSPU + :30 Second HS Hold
B: Metcon (Calories)
3x 2:00 on/2:00 off
Max Calorie Assault Bike or Row
*Score is total calories
Then…
7-10 minutes recovery pace
C: Metcon (Time)
400m (4x100m) Cross Carry (Switch every 50m)
(R+45/25, Rx 35/15)