21May
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
E2MOM x 5
3-5 Strict HSPU + :30 Second HS Hold
B: Squat Snatch
7x (3 Position Snatch)
*Hips, Knees, Ground
*Start at 60% and work up
C: Metcon (AMRAP - Reps)
AMRAP 7min
3, 6, 9, 12, 15…
Clean and Jerk (R+135/95, Rx 115/75)
Toes to Bar
19May
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
Get Ready for Murph
Pick numbers that you can stick with.
EMOM 25min
3-5 Pull Ups
5-10 Push Up
10-15 Squats
B: 1-Mile Run (Time)
Max Effort 1-Mile Run
After Part A Rest 10mins and Run 1mile
18May
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
3 Rounds For Quality:
10 Ring Pushups w/ turnout
1:00 Ring Plank
10 Goblet Sq
B: Front Squat
Front Squat 3×5
*Start at 70% and work up
C: 400m Run (Time)
Max Effort 400m Run
4x400m Run
*Rest 2 minutes between
*Record best time
17May
HomeGrown CrossFit - CrossFit
A: Metcon (Calories)
10x 1:00 on/1:00 off
Max Calorie Assault Bike or Rower
*Score is total calories
Then…
10 minutes recovery pace
B: Metcon (Time)
400m DB Farmer’s Carry (R+55/35, Rx 45/25)
16May
HomeGrown CrossFit - CrossFit
A1: Push Jerk
7×2
*Start at 70% and work up
A2: Metcon (Weight)
Pendlay Rows 5×10
B: Metcon (Time)
3 Rounds
10 Clean and Jerks (R+135/95, Rx 115/75)
15 Toes to Ba
C: Metcon (No Measure)
EMOM 10
5 V-Ups
5 Straddle V-Ups
15May
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
3 Rounds
1-Arm DB Strict Press 6-8 each side
1-Arm Ring Row 6-8 each side
Supermans 12-15
Slider Glute Ham Raise 12-15
B: Back Squat
Establish a 2RM
C: Metcon (Time)
18-12-6
DB OH Squat (Half R/Half L) (R+55/35, Rx 45/25)
DB OH Lunges (Half R/Half L)
Chest to Bar Pullups