16Apr
HomeGrown CrossFit - CrossFit
A: Back Squat
Backsquat – Establish a 6RM
B: Metcon (AMRAP - Rounds and Reps)
Complete the following:
AMRAP 5
35 Double Unders
7 Clusters (R+135/95, Rx 115/75)
Rest 2 Minutes
Metcon (AMRAP - Rounds and Reps)
AMRAP 5
6 DB Deadlifts (R+50/35, Rx 45/25)
9 DB Hang Power Cleans
12 Alt DB Renegade Rows
C: Metcon (Time)
400m Farmer’s Carry (R+50/35, Rx 45/25)
16Apr
HomeGrown CrossFit - CrossFit
A: Power Clean
5x ( 2 Clean Pull + 1 Power Clean)
*Start at 70% and work up
B: Metcon (Time)
250m Run
15 KB Swings (R+70/53, Rx 53/44)
10 HSPU
400m Run
25 KB Swings
20 HSPU
1000m Run
35 KB Swings
30 HSPU
16Apr
HomeGrown CrossFit - CrossFit
A: Metcon (Time)
As a team of 3
Calorie Row or Bike
250 (mmm) 225 (mmf) 200 (ffm) 175 (fff)
150 DB Box Step up (R+45/25, Rx 35/15) (R+24/20, Rx20/16″)
100 Deadlifts (R+185/125, Rx155/105)
75 Burpees Over Partner
*One team member is always on the bike/rower while the other two work on the chipper. Rotate as needed. Must complete all reps of each exercise before moving on. If bike/row is completed before the chipper, that team member just jumps into the rotation on the chipper.
16Apr
HomeGrown CrossFit - CrossFit
A: Front Squat
Front Squat 5×3
*Start at 70% and work up
B: Metcon (3 Rounds for reps)
3 Rounds of 3:00 on/1:30 off
3, 6, 9, 12, 15…Climb the ladder
Thruster (R+125/85, Rx115/65)
Chest to Bar Pullup
*Start over every round. Record score for each round.
16Apr
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
3 Rounds
8 Half Kneeling 1-Arm DB Strict Press (8 each side)
8 1-Arm Ring Row (8 each side)
B: Metcon (No Measure)
3 Rounds For Quality:
10 Hollow to Arch Swings
10 Barbell Rollouts
10 Landminde Twist (10 each side)
C: Metcon (Time)
50 Calorie Row or Bike
50 DB Snatches (R+60/40, Rx 50/30)(alternating)
16Apr
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
3 Rounds For Quality:
5 Wall Walks
20 Shoulder Taps
1:00 HS Hold
B1: Split Jerk
Split Jerk 10×1
*Start at 60% and work up
B2: Metcon (Weight)
Weighted Pullups 5×5
C: Metcon (Time)
3 Rounds
400m Run
21 Toes to Bar
12 Shoulder to OH (R+135/95, Rx 115/75)