06Mar
HomeGrown CrossFit - CrossFit
A: Deadlift
Deadlift 3×5
*Stay in the 75-85% range
B: Metcon (Time)
30 Chest to Bar Pullups (SUB Jumping C2B pullups)
40 KB Swings (R+70/53, Rx 53/44)
50 Thrusters (R+115/75, Rx 95/65)
40 KB Swings
30 C2B Pullups
05Mar
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
3 Rounds
5 Ring Pushups w/ external rotation
10 Single Arm Circles Forwards on Rings (R & L)
10 Single Arm Circles Forwards on Rings (R & L)
*Rest as needed between rounds
B: Squat Snatch
Sq Snatch 5×3
*Start at 70% and work up
C: Metcon (Time)
3 Rounds
400m Run
18 OH Squats (R+135/95, Rx 115/75)
9 HSPU (SUB 9 DB Strict Press)
03Mar
HomeGrown CrossFit - CrossFit
A: Metcon (Time)
As a team of 2
50-40-30-20-10
Power Snatch (R+115/75, Rx 95/65)
Toes to Bar
*EVERY 4 minutes, 250m Run TOGETHER
*One athlete working at a time of the Power Snatches and Toes to Bar
02Mar
HomeGrown CrossFit - CrossFit
A: Crossfit Games Open 18.2 (Ages 16-54) (Time)
1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats 50/35 lb
Bar-facing burpees
-12 minute time cap
- If you finish under the time cap, use remaining time to complete 18.2a
- If you don't finish before the time cap, add 1 second for every rep you don't complete before the time cap
Crossfit Games Open 18.2 Scaled (Ages 16-54) (Time)
1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats 35/20 lb
Bar-facing burpees (stepping burpees allowed)
-12 minute time cap
- If you finish under the time cap, use remaining time to complete 18.2a
- If you don't finish before the time cap, add 1 second for every rep you don't complete before the time cap
Crossfit Games Open 18.2 Masters (55+) (Time)
1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats 35/20 lb
Bar-facing burpees
-12 minute time cap
- If you finish under the time cap, use remaining time to complete 18.2a
- If you don't finish before the time cap, add 1 second for every rep you don't complete before the time cap
Crossfit Games Open 18.2 Teens (14-15) (Time)
1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats 35/20 lb
Bar-facing burpees
-12 minute time cap
- If you finish under the time cap, use remaining time to complete 18.2a
- If you don't finish before the time cap, add 1 second for every rep you don't complete before the time cap
01Mar
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
OTM for 20min (5 sets of each)
Min 1:Row 10-15 cal
Min 2:Burpees 10-15
Min 3: Air Sq 10-15
Min 4: Hollow Rock 10-20
28Feb
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
3 Rounds
10 Snatch Grip Pendlay Rows
20 Hollow to Arch Swings
10 GHD Hip Extensions
10 Glute Ham Raise
B: Thruster
Thruster 5×3
*Start at 70% and work up to a heavy 3
C: Metcon (Time)
4 Rounds
10 Deadlifts (R+ 250/165, Rx 205/135)
20 Med Ball Sq Cleans (R+20/14, Rx 16/12)
3-5 Strict + 7-10 Kipping HSPU