14May
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
E2MOM x 5
8-10 Shoulder Taps + 5-7 HSPU (SUB on box)
B: Hang Clean
5x (2 Hang Sq Cleans + 2 Sq Cleans)
*Start at 60% and work up
C: Metcon (AMRAP - Rounds and Reps)
AMRAP 7
10 Hang Power Snatch (R+115/75, Rx 95/65)
45 Double Unders
12May
HomeGrown CrossFit - CrossFit
A: Metcon (Time)
As a team of 2, with one person working at a time. Split work as needed.
50 Burpees Over Partner (Plank)
100 Chest to Bar Pullups
150 DB Snatches (R+55/35, Rx 45/25)
200 Wallballs (R+20/14, Rx 16/12)
11May
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
2 Rounds For Quality:
:45 1-Arm Ring Plank (R)
:45 1-Arm Ring Plank (L)
:30 1-Arm Hang (R)
:30 1-Arm Hang (L)
B: Metcon (6 Rounds for time)
E4MOM x 6
7 Deadlifts (R+ 275/185, Rx 225/155)
200m Run (2 x 100)
10 Strict HSPU
C: Metcon (No Measure)
E3MOM x 4
21/18 Calorie Bike or Row SPRINT
*slow/recovery pace in between sprint efforts
10May
HomeGrown CrossFit - CrossFit
A: Metcon (5 Rounds for reps)
E2MOM x 5
3-7 Strict HSPU
B: Metcon (Calories)
5:00 Max Calorie Row or Bike
Rest 3 Minutes
3:00 Max Calorie Row or Bike
Rest 2 Minutes
1:00 Max Calorie Row or Bike
*Score is total calories
C: Metcon (No Measure)
3 Rounds
15 Barbell Rollouts
:30 Side plank (L)
:30 Side plank (R)
09May
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
3 Rounds
Half Kneeling 1-Arm DB Strict Press 6-8 each side
1-Arm Ring Row 6-8 each side
15 GHD Hip Extension
B1: Push Press
Push Press 5×3
*Stay in the 75-85% rang
B2: Metcon (Weight)
Strict Weighted Chest to Bar Pullups 5x 3-5
C: Metcon (Time)
120 Double Unders
30 Burpees
80 Double Unders
20 Burpees
40 Double Unders
10 Burpees
08May
HomeGrown CrossFit - CrossFit
A: Back Squat
Backsquat – Establish a 4RM
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 7
2, 4, 6, 8, 10…
DB Front Squat (R+45/25, Rx 35/15)
DB Renagade Rows
C: Metcon (Time)
400m (4x100m) DB Cross Carry (Switch every 50m)
(R+45/25, Rx 35/15)