07May
HomeGrown CrossFit - CrossFit
A: Metcon (10 Rounds for reps)
EMOM 10
3-5 Strict Pullups + 5-7 Kipping Pullups
B: Hang Snatch
7x (2 Hang Sq Snatch + 2 Sq Snatch)
*Start at 60% and work up
C: Metcon (Time)
21-15-9
Power Clean (R+135/95, Rx 115/75)
Toes to Bar
16Apr
16Apr
16Apr
16Apr
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
Accumulate 2:00 in each of the following:
L-Sit
HS Hold (chest to wall)
Hang from Pullup Bar
B: Metcon (5 Rounds for time)
5x 500m Row (1:55/2:05 pace)
*Rest 2 minutes between
16Apr
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
3 Rounds For Quality:
3 Wall Walk
5 Shoulder Taps Each Side
:45 HS Hold
*Rest as needed between rounds
B1: Shoulder Press
Shoulder Press 5×5
*Start at 60% and work up
B2: Metcon (Weight)
Pendlay Rows 5×10
C: Metcon (Time)
50 Wallballs (R+20/14, Rx 16/12)
40 Front Rack Lunges (R+115/75, Rx 95/65)
30 Toes to Bar
20 Power Snatches
10 Burpees Over Bar
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