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
16Jun
HomeGrown CrossFit - CrossFit
A: Triple 3 (Time)
3000m Row
300 Du
3 mile run
R+
Triple 3
Rx
2000m Row
200 DU
2 Miles
SCALED
1000m Row
100 DU
1 Mile
15Jun
HomeGrown CrossFit - CrossFit
A: Deadlift
Deadlift 9-7-5-3-1
*Start at 65-75% and work up each set
B: Metcon (Time)
4 Rounds
250m Run
8 Hang Power Snatches (R+115/75, Rx 95/65)
12 GHD Sit ups or Ab mat sit ups
14Jun
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
3 Rounds For Quality:
:15 Hollow Hold
:15 Arch Hold
15 Hollow to Arch Swings on Bar
1-Arm DB Split Jerks 6-8 each side
1-Arm Ring Row 6-8 each side
B: Metcon (No Measure)
E2MOM x 5
:30 Second HS Hold + 1-2 Strict HSPU + 3-5 Kipping HSPU
C: Metcon (Calories)
2x 3:00 on/3:00 off
Max Calorie Assault Bike or Row
*Score is total calories
Then…
10 minutes recovery pace